Summer Butt Challenge

This Summer Butt Challenge is designed to tighten, tone, and lift 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? Just 20 minutes (or less).

The Challenge

What you need: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one set of dumbbells (5 -10 lbs.), a stop watch or the GymBoss interval timer on your phone, and ankle weights (optional).

Below you will find video demonstrations for all of 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!

Flexibility Routine – Perform this before beginning each daily workout.

Sunday

100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, 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 (as seen below) – 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, 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 (as seen below) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
———————————————————————————————————————————————

Saturday

28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt & Thigh Workout for Beginners

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Instructional videos can be found on page 2…

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