If you’re looking to change your butt in a major way over a short period of time—say, a month—you can’t beat compound exercises like squats, deadlifts, and lunges. They recruit and target several muscle groups simultaneously, which means you’ll get more backside-toning bang for your buck.
It’s not just your bum that will benefit, either: Strength-training moves like the ones in the routine I’ve designed help you gain muscle while keeping your joints in good shape, making them MVP moves for transforming your entire body—and your overall health and wellness.
I’ve designed this 30-day butt challenge with the overall goal of sculpting your bum from every angle, but I can pretty much guarantee you’ll also feel a lot better at the end of this plan (and you’ll definitely feel a lot more badass). Each workout is made up of bodyweight exercises, making them ideal for all fitness levels—and for doing anywhere. The only equipment you’ll need is a workout mat and a chair.
Sweat with us! Join our Facebook group to receive daily reminders, non-stop motivation, and support from other women tackling the 30-day challenge.
At the beginning of the challenge, you’ll complete a “heat check” test, explained below, to measure your baseline. Make sure to write down how many reps you can complete within the given timeframe. Then, on day 30, you’ll end the challenge on an endorphin high by completing the “heat check” again. See how many reps you can do of each move in the allotted time, and see how far you’ve come.
While there are specific workouts I’ve laid out for you to do Monday through Friday, every Sunday, you’ll pick your favorite butt workout from the batch to repeat.
Ready to sweat? Kickstart your butt transformation today.
Find links to each workout routine below:
Monday: Squat Sculpter
Tuesday: Butt Burnout
Wednesday: Tempo Day
Thursday: Glute Toner
Friday: Cardio Blast
Saturday: Rest Day
Sunday: Pick your favorite butt workout.
Heat Check…Get Fired Up
Instructions: For each exercise below, complete 40 seconds of work, then take 20 seconds to recover before heading on to the next move. Count how many reps you can complete on day one within each 40-second period, and compare this number to how many you can do at the end of the challenge to see how much stronger you’ve gotten.
How to: Squat down, then stand up on one foot, pulling opposite knee into chest. Meanwhile, turn shoulders toward the lifted knee while engaging core. That’s one rep. Alternate sides and repeat for 40 seconds.
Lateral Lunge to Balance
How to: Begin standing, then take a big step out and to one side, pushing hips back and keeping opposite leg long. After lowering into the lateral lunge, push off bent leg and come up into a standing position, pulling lunging knee up and balancing on one leg before starting the move again. Stay on one side for 20 seconds, then switch for the other.
Mountain Climber Sprint
How to: Start in a high plank position, keeping shoulders over elbows, tailbone tucked under, heels high, and belly button drawn back toward spine. Pull one knee into chest and then the other. Alternate quickly for 40 seconds, keeping hips low and level and heels high.
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