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The 30-Day Butt Challenge that seriously shapes your booty



Looking for a closer Tush? Oh, we have a 30 day challenge for you. Jeanette Jenkins, celebrity trainer and creator of the Hollywood Coach Club, created the ultimate prey sculpture plan that shapes and burns – as if really burning.

This 30-day butt-challenge is divided into six 5-day sequences: (1) floor exercises, (2) squats, (3) ballet-inspired moves (they look beautiful, but feel brutal), ( 4) lunges, (5) lateral movements and (6) explosive exercises. On the first day of each sequence you do only one exercise. On the second day, however, you do exercises on both the first and the second day. On the third day you do the exercises of the first, second and third day. So until the fifth day you do five exercises exercises. Then start the next sequence in the same way. Got it? If you still feel sore from the day before, you can treat yourself to a rest day! They will do any movement at the end of each series.

In addition to your daily butt exercises (s!), Perform a cardio exercise of your choice from the butt challenge before each movement during these 30 days for 30 seconds. Well, yes, that means five cardio outbreaks on Day 5. Jenkins suggests sprints with high knees, mountaineers, swing swings, jumping jacks and burpees.

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9659005] The 30 Day Butt Challenge

Day 2: Floor It

Kneeling on all fours, one leg directly behind you.

  • Perform 25 repetitions on each page.
  • Face down, arms and legs raised from the floor.
  • Move arms and legs for 8 to 10 breaths in a fluttery motion.
  • Na iled it! Share Now

    Day 3: Floor It

    Kneeling on all fours, kick one leg directly behind.

  • Bring the leg back to the center and lift it to the side out hip joint.
  • Execute 25 repetitions on each side.
  • Nailed! Share Now

    Day 5: Floor It

    Knee Leg Raise to Isometric Diagonal

    • Knee on all fours, raise one leg to the ceiling, hold it straight, and bend your arms so that your face is near the floor.
    • Bend leg up and down for 25 reps.
    • At the 25th repetition chest lower to the ground, leg in the air.
    • Press and hold for 30 seconds.

    Nailed! Share Now

    Day 7: Drop it as if it were squatting

    Squatting to lift the leg backwards

    • Perform a squat and lift your leg up the way out to the back.
    • Change legs with each repetition.

    Do 2 sets of 30 reps.

    Nailed! Share Now

    Day 9: Drop it as if it were squat

    Squared Side Taps

    • Stay in a squat position, knocking one leg to the side and bringing it back to the center.
    • Make 25 repetitions on each page.

    Nailed it! Share Now

    Day 10: Drop It Like Squatting

    Nail It! Share Now

    Day 12: Ballet All Day

    Folded Squeeze

    • Start with folded heels, step aside and lower yourself into a squat.
    • Return to the center and repeat on the same page.
    • ] Do 20 reps on each side.

    Nailed! Share Now

    Day 13: Ballet All Day

    Plié Squat on Toes

    • Perform a plié squat with a heel above the ground.
    • Perform 25 repetitions on each page.
    • Lift both heels off the floor and continue squatting for another 25 reps.

    Nailed It! Share Now

    Day 14: Ballet All Day

    Nailed! Share Now

    Day 15: Ballet All Day

    Arabesque to Warrior III

    • Complete the Arabesque Exercise 25 repetitions.
    • Walk on the same side in Warrior III (stand on one leg and keep your arms straight) in front of you, so that your body forms a T-shape).
    • Press and hold for 30 seconds.
    • Repeat on the other side.

    Nailed! Share Now

    Day 17: Step It Up

    Leaping Backwards One-leg Deadlift

    • Step back in a backward jump with your right leg and push your arms forward.
    • Kick with your right leg in front of you as you return to stand, moving your arms to one side.
    • Stay on your left leg and stretch your hands to your toes to perform a deadlift while your right leg swings behind you.
    • Do 25 reps on each side.

    Nailed It! Share Now

    Day 18: Step It Up

    Alternating lunge chair

    • Stand with your feet together and bend your knees as though you were sitting in a chair.
    • Bring the leg back to a lunge.
    • Continue 30 reps with alternate legs.
    • Make 2 sentences.

    Nailed! Share Now

    Day 19: Step It Up

    Chair Butt Burner

    • Start in chair pose and step aside left leg.
    • Return to the middle.
    • Kick your left leg behind you.
    • Do 25 reps on each side.

    Nailed! Share Now

    Day 20: Step It Up

    Lateral steps in chair posture

    • Start in chair posture, arms in front of you.
    • Stay in chair posture and take a giant step to the right. then quickly to your left.
    • Do 20 repetitions.
    • Repeat the movement in the side step for another 30 repetitions and imagine jumping over a box to increase the intensity.

    Nailed! Share Now

    Day 22: Let's go to the side

    Skate with cross-torso ground contact

    • Repeat the same day 21 skaters and touch the ground with each repetition.
    • Make a total of 50 repetitions.

    Done! Share Now

    Day 23: Let's Balance Laterally

    Lateral Leap to Keep Balance Hold

    • the lunge to the right.
    • Return to the center and bring your right knee to a 90-degree angle and raise your arms in the air.
    • Continue on the right for 25 reps.
    • Repeat on the left.

    Nailed! Share Now

    Day 24: Let's get off to the side

    Lateral Leap to the Outside Leg Raise on the Thigh

    • Jump out to your right side and then return to the center to raise your arms to the sky.
    • Do 20 repetitions.
    • Raise your arms to form a T, right leg straight out to the right.
    • Perform 20 repetitions.
    • Repeat on the other side.

    Nailed! Share Now

    Day 25: Let's Jump to the Side

    Lateral Leap for Warrior III

    • Hold the lunge to the right and then return to the center by raising your arms to the sky.
    • Do 20 repetitions.
    • 19659040] Standing on the left leg, hold the position of the warrior III for 30 seconds.
    • Repeat this on the other side.

    Nailed! Share Now

    Day 27: Kick Into High Gear

    Nailed! Share Now

    Day 28: Kick Into High Gear

    Balancing Back Kicks

    • Take the chair posture.
    • Hold the weight on your left leg and kick your right foot behind you.
    • Perform 25 repetitions on each page.

    Nailed it! Share Now

    Day 29: High out

    Walk-in planks R & L

    • Take the plank position.
    • Lift your left foot to your hands and follow it with your right foot squat.
    • Step back into the plank and go ahead with your left foot.
    • 10 repetitions with the left foot ahead.
    • 10 repetitions with right foot ahead.

    Nailed! Share Now

    Day 30: Kick Into High Gear

    Jumping Jacks and Power Jacks

    • Perform three traditional Jumping Jacks.
    • Jump higher the fourth time to get a Power Jack.
    • Repeat this process 15 times.

    Nailed it! Share now


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