GLUTETOBERFEST BOOty Challenge!

Happy October!!!!

glutetoberfest

One word-GLUTES!!! (other wise known as your booty, butt, bum, apple-bottom)

Let’s FOCUS on shaping our bums all month long!

We will focus on 6 great exercises that target and shape our glutes! We will repeat them each week AND up the sets/reps!

Here is the schedule:

WEEK ONE- 3 SETS OF 15 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK TWO-3 SETS OF 20 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK THREE-4 SETS OF 25 EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FOUR-4 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

WEEK FIVE-5 SETS OF 30-EACH DAY OF THE POSTED EXERCISE FOR THAT DAY

Here are the exercises:

Mondays- SINGLE LEG SQUATS-(TIP-if you need help you can hold onto a chair in front of you or you can bend down like you are going to tie your shoe and touch the floor with your finger tips… helping to keep you grounded while squatting on the same leg for the number of reps indicated then switch legs)

Single-Leg-Squat

Tuesdays-LUNGES-(Tips-go as low as you can but make sure you keep a good form by keeping your chest and head up. Also, never extend your knee past your toes. Arms up (like in the pic) is the hardest version so if you need to please keep your arms at your sides or hold your waist)

BACK LUNGE

Wednesdays-LEG KICKBACKS(Tips-can be done on the floor or on a chair, bench or even standing against a wall. Extend your leg back and pause/squeeze glutes before letting back down)

glutes_bench_kickbacks

Thursdays-SQUATS-(Yay!!! Tips-chest and head up, butt goes straight back, knees never extend over toes! If you are just starting out try sitting straight down and getting back up repeatedly on a bench or chair to get your form down and to start to strengthen those muscles!)

squat

Fridays-STIFF LEGGED DEADLIFTS W/ DUMBBELLS-(Tips-follow the picture-legs are “stiff” but knees are slightly bent-never locked-dumbbells go down to about your shins and then pull everything up and squeeze glutes then release back down)

STIFF LEGGED DEADLIFT

Saturday-FIRE HYDRANTS-(Tips-so fun to do with the kids if you have any! Focus on your glutes, pretend like you are a dog, lift your leg, squeeze, add a kick if you want then release back down)

hydrant1

Sunday-Rest Day!

Remember sleep, stretch, eat well, stay hydrated and focus on your form with all of these exercises!!!

Remember to do the number of sets/reps on each leg if you are doing one of the single leg at a time exercises!

Break/Rest for a min or 2 between each set. These shouldn’t take more than 10 to 15 min per day so make sure you take the time each day to do them so you can see the difference at the end of the month!! Your booty will thank you!

Keep me posted on your progress!!! xoxo-A

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