Summer Butt Challenge

Summer Butt Challenge

This Summer Butt Challenge is designed to tighten, tone, lift, and reshape your butt. You might ask: Is this challenge easy? No. Will I be sore? Probably. Will it be worth it? Definitely. How much time will I have to dedicate each day? 20 minutes or less.

What you’ll need for this challenge: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one light set of dumbbells (3-5 lbs), an interval timer, and ankle weights (optional).

Below you will find video demonstrations for all the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise.

Let’s get started!

First, here’s a stretching workout to prepare you for the butt routines.

Sunday

100 Butt Burns (50 each side)

100 Prisoner Squats

30 Side Lunges – 15 reps each leg

30 Walking Lunges – 15 reps each leg, light weight dumbbells optional

50 Side-Lying Leg Lifts – 25 reps each leg, ankle weights optional

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Monday

28 – Minute Circuit Workout for a strong, sexy butt

OR

10 – Minute Butt and Thigh Workout for Beginners

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Tuesday

100 Butt Burns (50 each side)

100 Prisoner Squats

Glute video (follow video) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional

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Wednesday

Rest/Recovery

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Thursday

100 Prisoner Squats

30 Side Lunges – 15 reps each leg

30 Walking Lunges – 15 reps each leg, light weight dumbbells optional

50 Side-Lying Leg Lifts – 25 reps each leg, ankle weights optional

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Friday

100 Butt Burns (50 each side)

100 Prisoner Squats

Glute video (follow video) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional

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Saturday

28-Minute Circuit Workout for a strong, sexy butt

OR

10-Minute Butt & Thigh Workout for Beginners

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Butt Burns

Prisoner Squats

28-Minute Circuit Workout (Monday & Saturday)

OR

10-Minute Butt and Thigh Workout for Beginners (Monday & Saturday)

Side Lunges

Walking Lunge

Side-Lying Leg Lifts

Hip Extensions

Glute Video (Tuesday & Friday)

Is this challenge different from the Glute, Butt, Bootie Challenge? Yes! This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging.

IMPORTANT: This challenge is for 7 days only. After the 7 day challenge, feel free to use the workouts but keep in mind that each major muscle group should be worked out one to two times weekly with at least 3 days rest in between.

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