Booty Building Workout Challenge: Week 3

March 30, 2015
  • A version of this post first appeared on The Balancing Act.

It’s week three of the booty challenge and this week the heat has been turned up and you’re going to feel the burn! I did a yoga class, went for a run and a bike ride this weekend so maybe that’s why I’ve felt it a bit more. The pistol squat almost killed me!

So go easy on yourself and if you don’t get these exercises straight away then don’t give up! If you want to start from the beginning then you can check out week one and week two of the challenge.

Booty Building Workout Challenge – Week 3

For best results, try to get through this workout at least twice per week.


Reps – A rep (short for repetition) is the amount of times you do the exercise before having a rest.
Sets – A set is the amount of times you’ll do your lots of reps. So for example, one lot of 12 reps is 1 set, 2 lots of 12 reps is 2 sets etc.
Rest – Is the amount of time you wait between sets. So for example if the rest time is 45 seconds, do your 12 reps, then wait 45 seconds before beginning the next set.


X 2 rounds

Exercise                                     Number of Sets                         Number of Reps                       Rest (between sets)
Plie Squats                                   3                                                    12                                                 30 seconds
Pistol Squats                                3                                                    10 each leg                                 30 seconds
Single Leg Glute Bridge             3                                                    10 each leg                                 30 seconds

Plie Squats

Booty Building Workout Challenge: Week 3

Booty Building Workout Challenge: Week 3

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

Pistol SquatBooty Building Workout Challenge: Week 3

Booty Building Workout Challenge: Week 3

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there. Flex your right ankle so that your toes are higher than your heel. Your right leg should be straight. Brace your core. Push your hips back and lower your body as far as you can. As you lower your body, raise your right leg so that it doesn’t touch the floor. Pause, and then push your body back to the starting position. Keep your torso as upright as possible.

Single Leg Glute Bridge

Booty Building Workout Challenge: Week 3

Booty Building Workout Challenge: Week 3

Lay on the floor with your feet flat and knees bent. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground. Extend as far as possible, pause and then return to the starting position.

Are you getting a Beyonce booty yet?

See last week’s exercises

Check out more workout tutorials on Your Dream Body!


Photo: Amelia Bidgood

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Amelia Bidgood is a writer, communications professional and advocate for living a balanced lifestyle. She's from Australia and one of her many goals is to radiate positive vibes into the life of others. Check out her blog The Balancing Act and follow her on Instagram @_thebalancingact_ for travel, wellness and food inspo.


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