30 Day BOOTY-CHALLENGE!
Get a perfect BRAZILIAN BUTT!
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.
15 Squats, 7 Glute Kickbacks, 7 Single Leg Glute Bridges
18 Squats, 8 Step ups, 10 X Hops
20 Squats, 12 Step ups, 10 X Hops
20 Squats, 10 Glute Kickbacks, 10 Single Leg Glute Bridges
25 Squats, 15 Step ups, 15 Lunges
25 Squats, 15 Glute Kickbacks, 15 Single Leg Glute Bridges
25 Squats, 20 Step ups, 20 Lunges
30 Squats, 20 Glute Kickbacks, 15 Single Leg Glute Bridges
35 Squats, 25 Step ups, 25 Lunges
35 Squats, 20 Singel Leg Bridges, 25 Step ups
40 Squats, 30 Step ups, 25 Lunges
40 Squats, 25 Single Leg Bridges, 25 Glute Kickbacks
45 Squats, 35 Step ups, 20 X Hops
50 Squats, 25 Glute Kickbacks, 30 Single Leg Bridges
50 Squats, 35 Step ups, 30 Lunges
50 Squats, 30 Glute Kickbacks, 30 Lunges
55 Squats, 35 Step ups, 25 X Hops
55 Squats, 35 Single Leg Bridges, 35 Glute Kickbacks
60 Squats, 35 Step ups, 30 Lunges
60 Squats, 35 Glute Kickbacks, 40 Step ups
60 Squats, 35 Single Leg Bridges, 40 Glute Kickbacks
65 Squats, 40 Step ups, 45 Glute Kickbacks
65 Squats, 40 Single Leg Bridges, 40 Lunges
70 Squats, 45 Step ups, 50 Glute Kickbacks
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
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.
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.
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.
Starting position: Find a flat bench (or another, similar platform) and stand next to it.
Starting position: Standing. Throughout the exercise make sure your back is straight
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.