It’s week five of the booty challenge! That means that there’s only one week to go. I hope you’ve been enjoying the challenge. Keep up the awesome work and you’ll have a Beyonce booty in no time.
Week five is similar to week four because it’s a circuit style but with different exercises.
Are you ready? Let’s do this!
Circuit
Aim for at least 3 rounds (which works out to be 360 reps of glute exercises) and keep rest to a minimum
20 x walking lunges
20 x curtsy lunges
20 x plie squats (week three)
20 x squats (got to keep the faves in there)
20 x broad jumps
20 second squat hold
Walking lunges
Begin with your feet standing hip width apart and hands on hips. Take a step forward with one leg, lower your hips towards the ground and bend both knees to be in a 90 degree angle (with back knee nearly touching the ground). Drive upwards through your back leg to return to original standing position.
Curtsy lunges
Start standing with your feet hip width apart. Keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (in a ‘curtsy’ motion). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your core locked on while doing this movement. Pushing through your back leg, return to original standing position.
Plie Squats
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.
Broad jumps
Begin in starting position with feet hip width apart. Squat down halfway into a regular squat position, then explode up by extending your hips forward and jumping as far forward as you can. Land softly with your feet under your hips in original starting position.
Squat hold
Perform a regular squat until your hip crease is below your knee crease. Ensuring you keep your chest up, hold this position for 20 seconds, then return to normal position.
How does your booty feel? Better still, how does your booty look?
Are you new to the booty challenge? Don’t worry because you can start from the beginning. Check out week one, two, three and four if you’ve missed them.
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Photo: Amelia Bidgood
