Fitness, Your Dream Body

Booty Building Workout Challenge: Week 6

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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!

Circuit

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)

Squat jump:

Booty Building Workout Challenge: Week 6

Booty Building Workout Challenge: Week 6

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:

Booty Building Workout Challenge: Week 6

Booty Building Workout Challenge: Week 6

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.

Reverse Lunges:

Booty Building Workout Challenge: Week 6Booty Building Workout Challenge: Week 6

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:

Booty Building Workout Challenge: Week 6

Booty Building Workout Challenge: Week 6

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.

 

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Photo: Amelia Bidgood

Amelia Bidgood

Amelia Bidgood

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.
Amelia Bidgood

@ActBalancing

Online publication covering wellness, travel, mental health, fitness and balance. A global movement to make a change and spread positive vibes.
Heading to #Canberra? Check out our healthy #travel guide on @thefittravellr including @suping_caveman and more ✌ https://t.co/LDSNNZfqML - 2 years ago
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