2 Week "Booty" Challenge

I asked what the next two week challenge should target, and you guys voted on the butts. So let's get it started! Make sure you read through everything and decide what will work best for you. You don't need to follow these workouts perfectly, or you can- just do what works with your schedule and don't forget to take before and after pictures!!

Understanding your butt
First thing first, you need to understand what you want from this workout. My goal, for example, is to have a rounder, "perkier" and bigger butt, you know the classic bubble butt that Beyonce and Shakira promote. If you want your butt to shrink down, this may not be the best idea. The goal of this challenge is to lose a little fat and gain a lot of muscle.

There are three main muscles we will be targeting, the image below was taken from here.

There is a very common problem in the fittie world, some people think squats and crunches are enough. They are not. Squats are great for giving your butt a lift, but it won't do much else. You need forms of lunges, jumping and all kinds of squats to target your entire butt.

The workout
Remember if you don't know what one of the exercises is, you can look it up in my free ebook or find an example video on YouTube.

Also be sure to stretch before and after every workout to avoid injury.

MONDAY

1. 20 minute jog
2. 3x30 second glute bridge
3. 3x30 second forearm plank
4. 3x20 sumo squats
5. 2x20 lunges (20 per leg)
6. 2x15 donkey kicks (15 per leg)
7. 2x15 fire hydrants (15 per leg)

TUESDAY

1. 15 minute jog on hills (up and down steep hills)
2. 30 hip raises
3. 2x25 pile squats
4. 2x25 kick lunge
5. 2x20 donkey kicks
6. 2x20 fire hydrants

WEDNESDAY

1. 3x10 box jumps
2. 200 jumping jacks (break these up into as many sets as you need)
3. 10 minutes of climbing stairs
4. 2x30 goblet squats

THURSDAY

1. 20 minute jog
2. 3x10 single leg dead lift
3. 3x30 second wall sit
4. 3x30 second forearm plank
5. 3x30 second glute bridge
6. 2x30 lunges

FRIDAY

1. 15 minutes of stairs
2. 1 minute of jump squats
3. 2x30 backward lunges
4. 200 jumping jacks
5. 3x30 second glute bridge
6. 2x50 calf raises

SATURDAY

1. 2x20 single leg lunge (rest leg on a chair or ball then lunge)
2. 2x15 donkey kicks (15 per leg)
3. 2x15 fire hydrants (15 per leg)
4. 3x10 box jumps
5. 200 jumping jacks

SUNDAY

1. 40 leg lifts
2. 2x50 calf raises
3. 3x30 second wall sit
4. 3x20 sumo squats
5. 3x40 seconds glute bridge
6. 3x20 frog jumps
7. 3x30 lunges

MONDAY

1. 30 minute jog
2. 3x35 second glute bridge
3. 3x35 second forearm plank
4. 3x30 sumo squats
5. 3x20 lunges
6. 3x15 donkey kicks
7. 3x15 fire hydrants

TUESDAY

1. 20 minute jog on hills
2. 2x30 hip raises
3. 2x30 pile squats
4. 2x30 kick lunge
5. 3x20 donkey kicks
6. 3x20 fire hydrants

WEDNESDAY

1. 5x10 box jumps
2. 200 jumping jacks
3. 15 minutes of climbing stairs
4. 3x30 goblet squats

THURSDAY

1. 20 minute jog
2. 3x10 single leg dead lift
3. 3x30 second wall sit
4. 3x30 second forearm plank
5. 3x30 second glute bridge

FRIDAY

1. 15 minutes of stairs
2. 1 minute of jump squats
3. 2x20 backward lunges
4. 300 jumping jacks
5. 3x30 second glute bridge
6. 2x50 calf raises

SATURDAY

1. 2x25 single leg lunge 
2. 4x15 donkey kicks 
3. 4x15 fire hydrants
4. 3x15 box jumps
5. 200 jumping jacks

SUNDAY

1. 20 minute light jog
2. 50 leg lifts
3. 2x50 calf raises
4. 3x30 second wall sit
5. 3x30 sumo squats
6. 3x30 seconds glute bridge
7. 3x35 lunges

Additional ideas for a better butt

• Biking is a great way to tone and lift! If you work close or want to go shopping at a near-by mall, ride your bike there. This also is great for cardio and legs.
• Stairs are amazing for a round butt. Stop taking the elevator or escalator and stick to the stairs!
• Yoga and stretching can help tone and tighten. Be sure to stretch daily and throw in some yoga for all over toning.
• Cardio and running are key to toning your body. Try to run or jog at least 3 times a week to keep that perfect butt, and be sure to stay hydrated all week. 
• Avoid fatty foods and processed sugar like soda, candy, chips, frozen meals and fast food.

Good luck to everyone participating in the two week challenge. Stick to it and take progress pictures! Get that butt you've wanted for so long and get a great kick-start to a healthy lifestyle with this two week challenge.