This is the last week of the six week booty challenge. Are you up for it? Of course you are. Here’s another circuit with a strong cardio focus. One, two, three GO!
Aim for at least 3 rounds and keep rest to a minimum
10 x Squat jumps
20 x Squat with kick back
10 x Squat Jumps
20 x Reverse lunges (10 each leg)
10 x Squat Jumps
20 x Single leg glute bridges (10 each leg)
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Squat with kick back:
Perform a regular squat. When you’ve extended your hips standing in the finishing position of the squat, squeeze your glutes to kick your leg as far backwards as you can.
Standing with your feet hip width apart take one leg back behind you, getting your knee as close to the ground as possible, without actually touching to the ground. Pushing through your back foot and squeezing your glutes, bring your leg back to the starting position.
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.
Start the booty challenge from the beginning or pick a week and mix them up. Try to stick it out for the whole week and don’t worry if you don’t because there’s always next week! Check out week one, two, three, four and five. I hope you’ve enjoyed the challenge. Special thanks for Brisbane based PT Nikki Stockill.
Photo: Amelia Bidgood