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Getting a super-toned butt isn't all genetics. You don't need to settle for the tush you're born with. With these great spot training exercises, you can learn how to focus on your backside and have a bangin' booty in just one month. Follow the 30 day booty challenge and get that tight butt you always wanted.

 

Day 1

15 Squats, 7 Glute Kickbacks, 7 Single Leg Glute Bridges

 

Day 2

18 Squats, 8 Step ups, 10 X Hops

 

Day 3

20 Squats, 12 Step ups, 10 X Hops

 

Day 4

20 Squats, 10 Glute Kickbacks, 10 Single Leg Glute Bridges

 

Day 5

25 Squats, 15 Step ups, 15 Lunges

 

Day 6

REST DAY

 

Day 7

25 Squats, 15 Glute Kickbacks, 15 Single Leg Glute Bridges

 

Day 8

25 Squats, 20 Step ups, 20 Lunges

 

Day 9

30 Squats, 20 Glute Kickbacks, 15 Single Leg Glute Bridges

 

Day 10

35 Squats, 25 Step ups, 25 Lunges

 

Day 11

35 Squats, 20 Singel Leg Bridges, 25 Step ups

 

Day 12

REST DAY

 

Day 13

40 Squats, 30 Step ups, 25 Lunges

 

Day 14

40 Squats, 25 Single Leg Bridges, 25 Glute Kickbacks

 

Day 15

45 Squats, 35 Step ups, 20 X Hops

 

Day 16

50 Squats, 25 Glute Kickbacks, 30 Single Leg Bridges

 

Day 17

50 Squats, 35 Step ups, 30 Lunges

 

Day 18

REST DAY

 

Day 19

50 Squats, 30 Glute Kickbacks, 30 Lunges

 

Day 20

55 Squats, 35 Step ups, 25 X Hops

 

Day 21

55 Squats, 35 Single Leg Bridges, 35 Glute Kickbacks

 

Day 22

60 Squats, 35 Step ups, 30 Lunges

 

Day 23

60 Squats, 35 Glute Kickbacks, 40 Step ups

 

Day 24

60 Squats, 35 Single Leg Bridges, 40 Glute Kickbacks

 

Day 25

REST DAY

 

Day 26

65 Squats, 40 Step ups, 45 Glute Kickbacks

 

Day 27

65 Squats, 40 Single Leg Bridges, 40 Lunges

 

Day 28

70 Squats, 45 Step ups, 50 Glute Kickbacks

 

Day 29

REST DAY

 

Day 30

80 Squats, 45 Single Leg Bridges, 50 Glute Kickbacks

 

How to do it:

–    Warm up with 5 minutes of light cardio or do these exercises after your regular cardio or strength workout
–    rest briefly between sets to keep the intensity high

 

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.
–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

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Glute Kickbacks:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.
–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine

Single leg glute bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.
–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

Step up:

Starting position: Find a flat bench (or another, similar platform) and stand next to it.
–    Place one foot on the bench.
–    Step on the bench by extending your front leg’s hip and knee. The force to lift your body should mainly come from your front leg.
–    Step down on the floor.
–    Repeat the motion with your other leg.
–    Repeat this process as often as mentioned on your workout routine.

Walking Lunges:

Starting position: Standing. Throughout the exercise make sure your back is straight
–    Step forward with one leg.
–    Flex your knees until hamstring and calve of your lead foot are in a 90 degree angle to each other. Your rear knee should almost touch the ground.
–    Rise back up using the quads of your lead foot.
–    Now back into starting position. Repeat the motion with your other leg leading the way.
–    Repeat this process as often as it is mentioned on your workout routine.

X Hops:

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight back.
–    Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground. (lunge position)
–    Jump up from the lunge position and land in a squat position.
–    Now jump up and land in a lunge position again, but this time reverse your legs.
–    To complete the movement jump up and land in a squat position.
–    Repeat this process as often as it is mentioned on your workout routine.