The 30-Day Butt Challenge That Seriously Sculpts Your Booty

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If you need to get your butt in shape the celebrity trainer and creator of The Hollywood Trainer Club Jeanette Jenkins created something for you, A 30-Day Butt Challenge.

It is composed of six 5-day sequences:

(1)        Floor exercises,

(2)        Squats,

(3)        Ballet-inspired moves

(4)        Lunges,

(5)        Lateral moves, and

(6)        Explosive exercises.

How to do:

–           The first day of each sequence, perform one exercise.

–           The second day, you’ll perform exercises from both Day 1 and Day 2.

–           The 3rd Day, you’ll do the exercises from Day 1, Day 2, and Day 3.

–           By 5th Day perform five exercises.

–           The sequence should be done the same way.

–           In case you are feeling sore from the previous day, feel free to take a rest day!

In addition, you can also do a cardio move of your choice for 30 seconds before each move.

THE 30-DAY BUTT CHALLENGE:

Day 1: Floor It – Shoulder Bridge to Single-Leg Bridge

–           Lie on your back, plant feet flat on the floor and thrust hips into the air.

–           Perform 25 thrusts with each leg.

Day 2: Floor It – Kneeling Back Kick to Swimming

–           On all fours (kneeling), kick one leg straight behind you.

–           Perform 25 reps on each side.

–           Then lie face down, lift legs and arms off the floor.

–           In a flutter-like motion, move your arms and legs for 8 to 10 breaths.

Day 3: Floor It – Kneeling Back Kick to Side-Lift

–           On all fours (keeling), kick one leg straight behind you.

–           Bringing it back to center, lift leg out to the side, hanging from the hips.

–           Perform 25 reps on each side.

Day 4: Floor It – Kneeling Roundhouse Kicks

–           On all fours (kneeling), perform a roundhouse kick out to the side.

–           Perform 25 reps on each side.

Day 5: Floor It – Bridge

–           Lie down on your back.

–           Walk your heels back as close to your buttocks as possible.

–           Using the strength of your feet and your glutes lift up.

–           Hold for 30 seconds.

Day 6: Drop It like It’s Squat – Squat with a Diagonal Reach

–           Standing with feet slightly wider than shoulder-width apart.

–           Bringing your hands to your left foot, perform a squat.

–           Lifting from a squat position, reach arms up to the sky on your right side.

–           Perform 25 reps on each side.

Day 7: Drop It Like It’s Squat – Squat to Back Leg Lift

–           Performing a squat, raise your leg out behind you

–           Switch legs with every rep.

–           Perform 2 sets of 30 reps.

Day 8: Drop It Like It’s Squat – Squat Jumps

–           Begin in a squat position and bring fingertips to the floor.

–           Jumping up, reach hands to the sky.

–           Perform 3 sets of 25 reps.

Day 9: Drop It Like It’s Squat – Squat Side Taps

–           Starting in squat position, tap one leg out to the side

–           Bring it back to center and repeat to another side.

–           Perform 25 reps on each side.

Day 10: Drop It Like It’s Squat – Squat Lateral Shuffle

–           From squat position, shuffle 3 times to the right and touch the floor.

–           To complete 1 rep, repeat 3 times to the left.

–           Perform 3 sets of 10.

Day 11: Ballet All Day – Bent Squat

–           Perform a squat, toes turned out, and heels down.

–           Perform 25 reps.

Day 12: Ballet All Day – Folded Squeeze

–           Beginning with heels together, step out to the side and lower into a squat.

–           Returning to center, repeat on the same side.

–           Perform 20 reps on each side.

Day 13: Ballet All Day – Plié Squat on Toes

–           With one heel off the ground perform a plié squat.

–           Perform 25 reps on each side.

–           Lift both heels off the ground

–           Continue squatting for another 25 reps.

Day 14: Ballet All Day – Arabesque

–           Begin standing on the left leg, extend right leg and right arm to the side and left leg up.

–           Pulse leg up and down, keeping arms in the same position

–           Perform 25 reps on each side.

Day 15: Ballet All Day – Arabesque to Warrior III

–           Do the arabesque exercise for 25 reps.

–           On the same side, move into warrior

–           Hold for 30 seconds.

–           Repeat on another side.

Day 16: Step It Up – Reverse Lunge with Front Kick

–           Stepping right leg back into a reverse lunge, punch arms forward.

–           Kicking with right leg in front of you, return to standing position, moving arms to sides.

Perform 25 reps on each side.

Day 17: – Reverse Lunge to Front Kick to Single Leg Deadlift

–           Stepping right leg back into a reverse lunge, punch arms forward.

–           Kicking with right leg in front of you, return to standing position, moving arms to sides.

–           Standing on your left leg and swinging right leg behind you, reach hands to toes to perform a deadlift.

–           Perform 25 reps on each side.

Day 18: Step It Up – Chair Pose to Alternating Reverse Lunge

–           Stand with feet together, bend knees like you’re sitting in a chair.

–           Bringing leg back come to a reverse lunge.

–           Alternate legs for 30 reps.

–           Perform 2 sets.

Day 19: Step it up – Chair Pose Butt Burner

–           Beginning in chair pose, step left leg out to the side.

–           Return to center.

–           Step with left leg behind you.

–           Perform 25 reps on each side.

Day 20: – Chair Pose Side Steps

–           From the chair pose with the arms out in front of you, take a giant step to your right,

–           Then quickly to your left.

–           Perform 20 reps.

Day 21: Let’s Get Lateral – Skate

–           From the squat position, step to your right leg to the left, sliding your left leg behind you and reaching your left arm across your torso.

–           Jumping to your left side, bring your right leg back behind you.

–           Perform 25 reps on each side.

Day 22: Let’s Get Lateral – Skate with a Cross Torso Floor Touch

–           Repeat the same moves from Day 21, touching the floor with your forward hand.

–           Perform 25 reps on each side.

Day 23: Let’s Get Lateral – Side Lunge to Balance Hold

–           First, lunge out to your right side.

–           Returning to the center, bring your right knee up to a 90-degree angle and raise arms in the air.

–           Repeat on another side

Perform 25 reps on both sides.

Day 24: Let’s Get Lateral – Side Lunge to Outer Thigh Leg Lifts

–           First, lunge out to your right side,

–           Then return to center lifting your arms up to the sky.

–           Perform 20 reps.

–           Raising arms up to form a T, lift right leg straight out to your right side.

–           Perform 20 reps.

–           Repeat on another side.

Day 25: Let’s Get Lateral – Side Lunge to Warrior III Hold

 

–           Lunge to your right side and returning to center lift your arms up to the sky.

–           Perform 20 reps.

–           Stand on your left leg and hold warrior III positions for 30 seconds.

–           Repeat on another side.

Day 26: Kick into High Gear – Double Snap Kicks

–           Turning hips so they’re square with the right foot, bring left leg up to a roundhouse kick.

–           Kick quickly, then slightly lower than hip height, for a second kick.

–           Perform 25 reps on each side.

Day 27: Kick into High Gear – Side Kicks

–           From the previous position, bring knee to hip height, and perform a side kick.

–           Do 25 reps on each side.

Day 28: Kick into High Gear- Balancing Back Kicks

–           Adopt chair pose.

–           Kick the right foot back behind you, keeping weight on left leg.

–           Do 25 reps on each side.

Day 29: – Plank Walk-Ups R & L

–           Assuming plank position, bring left foot up to your hands and follow with the right foot, coming in a squat position.

–           Leading with left foot, step back into plank

–           Repeat for 10 reps, leading with left foot.

–           Switch for 10 reps, leading with right foot.

Day 30: Kick Into High Gear – Jumping Jacks and Power Jacks

–           Do 3 traditional jumping jacks.

–           On the fourth jump go higher for a “power jack.”

–           Repeat 15 times.

Source : www.shape.com

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