The second week of May is here and we bring you a new workout challenge! Continuing on from last weeks, 7 Day Muffin Top Workout Challenge, here is your next challenge focusing on building a booty in no time.
7 Day Build-a-Booty Weekly Workout Challenge
Day 1
10 Donkey Kicks
10 Skater Lunges
10 Glute Bridges
10 Lunge Kicks
10 Squat Jumps
Day 2
15 Donkey Kicks
15 Skater Lunges
15 Glute Bridges
15 Lunge Kicks
15 Squat Jumps
Day 3
20 Donkey Kicks
20 Skater Lunges
20 Glute Bridges
20 Lunge Kicks
20 Squat Jumps
Day 4
25 Donkey Kicks
25 Skater Lunges
25 Glute Bridges
25 Lunge Kicks
25 Squat Jumps
Day 5
30 Donkey Kicks
30 Skater Lunges
30 Glute Bridges
30 Lunge Kicks
30 Squat Jumps
Day 6
35 Donkey Kicks
35 Skater Lunges
35 Glute Bridges
35 Lunge Kicks
35 Squat Jumps
Day 7
40 Donkey Kicks
40 Skater Lunges
40 Glute Bridges
40 Lunge Kicks
40 Squat Jumps
Instruction
Donkey Kicks:
- Start on all fours, hands shoulder-width and knees hip-width apart.
- Keeping your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt.
- Squeeze your glutes and slowly return to starting position but keep your knee off the ground.
- Repeat.
Skater Lunges
- Perform a reverse lunge with your back leg slightly at an angle.
- Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
- Immediately jump back the other direction and continue alternating until you feel the burn.
- Form check: Keep your knees bent and stay as low as possible to really work your quads.
Glute Bridges
- Lie faceup on the floor with your knees bent and your feet flat on the floor.
- Raise your hips so your body forms as straight line from your shoulders to your knees.
- Pause in the up position, then lower your body back to the starting position.
Lunge Kicks
- Stand with feet hip-width apart, arms by sides, elbows bent.
- Lunge forward with left leg while swinging right arm forward and left arm back.
- This completes one rep. Alternate sides.
Squat Jumps
- Squat down until your knees are bent about 90 degrees.
- Immediately swing your arms overhead and jump upward as high as you can.
- As you land, gently bend your knees and sink back down into the squat.