7-Day Squat Challenge

Having the perfect butt is not an impossible mission, moreover, you can achieve great results in a very short time if you practice the right exercises and be consistent. Seven days might sound like a short period but it can be enough to give you the first signs of the new booty.

If you continue this program it will provide you amazing results in just a couple of weeks time.

7-Day Build-a-Booty Workout Challenge Schedule:


Donkey Kicks

Start on all fours, but support your body using your elbows. Lift and extend one leg as high as you can and hold it in the air for 10 seconds. After that repeat the exercise with the other leg.

Skater Lunges

Do a reverse lunge with your back leg at an angle. Leap to the side, and while tapping your toe to the ground, bring the opposite leg behind. Jump back immediately in the other direction, and keep alternating until you feel the burn.

Glute Bridges

This exercise will tone the core muscles and glutes. Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times

Reverse Lunge with Front Kick (Lunge Kicks)

Stand, feet hip-width apart, arms by sides, elbows bent. Lunge forward with your right leg. This completes one rep.

Squat Jumps

Squat down, bent your knees at 90 degrees. Swing your arms overhead and jump as high as you can.

Source: Team Fitness Training

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