4 WEEKS GLUTES & LEGS CHALLENGE

This 30-day butt challenge is broken up into six 5-day sequences: (1) floor exercises, (2) squats, (3) ballet-inspired moves (they look beautiful but feel brutal), (4) lunges, (5) lateral moves, and (6) explosive exercises. The first day of each butt-sculpting sequence, you’ll only do one exercise. But on the second day, you’ll do exercises from both Day 1 and Day 2. On Day 3, you’ll do the exercises from Day 1, Day 2, and Day 3. So by Day 5, you’re doing five butt-sculpting exercises. Then, you’ll start the next sequence the same way until you’ve completed the 30-day butt challenge. Get it? If you still feel sore from the previous day, feel free to take a rest day! You’ll hit every move at the end of each series.

In addition to your daily butt-sculpting exercise(s!), you’ll also do a cardio move of your choice for 30 seconds before each move during this 30-day butt challenge. So, yes, that means five cardio bursts on Day 5. Jenkins suggests high-knee sprints, mountain climbers, pendulum swings, jumping jacks, and burpees. Ready to see what you’re in for? Here are the exercises you’ll complete during the butt workout challenge.

Squat

1. Stand up with your feet shoulder-width apart.
2. Bend your knees, press your hips back and stop the movement once the hip joint is slightly lower than the knees.
3. Press your heels into the floor to return to the initial position.
4. Repeat until set is complete.

Proper Form And Breathing Pattern
When doing squats maintain your back in alignment, by keeping your chest up and your hips back. Don’t let the knees extend beyond the toes and put pressure on the heels of the feet. Breathe in as you squat and breathe out as you come up.

Glute Bridge

1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

Proper Form And Breathing Pattern
When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

Lunges

1. Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your abs tight.
2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
3. Stand back up and repeat the movement.
4. Alternate legs until the set is complete.

Proper Form And Breathing Pattern
When doing lunges, keep your weight in the front heel and make sure that when you’re bending your front knee, your thigh and leg form a 90-degree angle. Maintain your feet hip-width apart throughout the entire exercise, don’t put one foot in front of the other. Breathe in as you lunge, and maintain a smooth and steady rhythm.