- 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
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.
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
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?
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Photo: Amelia Bidgood