Summer Booty Challenge

 Summer Butt Challenge: "Like" Skinny Ms Fitness on FaceBook, for more helpful hints! 

This challenge is designed to tighten, tone, lift and reshape your butt. You might ask:
Is this challenge easy? “No”.
Will I be sore? “Probably”.


Will it be worth it? “Definitely”.
How much time will I have to dedicate each day? “20 minutes or less”.

What you’ll need: for this challenge: lots of water, a yoga type mat, a flat bench or kitchen chair or stable box about 2′ from the floor, light dumbbells and leg weights are optional, and (optional) a workout partner!

First, here’s a stretching workout to prepare for your butt routine.

Sunday
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights
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Monday
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total
Step-ups – 15 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Prisoner Squats – 30 seconds; rest 10 seconds
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Blaster – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional
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Tuesday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
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Wednesday
Rest/Recovery
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Thursday
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights optional
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Friday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
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Saturday
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total
Step-ups – 15 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Prisoner Squats – 30 seconds; rest 10 seconds
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Blaster – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional

Butt Burns:

Prisoner Squats: 

Circuit Training Monday & Saturday:

Side Lunges: 

Walking Lunges: 

Side Lying Leg Lifts: 

Hip Extensions: 

Glute Video for Tuesday & Friday:

Is this challenge different from the Glute, Butt, Bootie Challenge? “This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging.”
This workout was designed by Gale Compton (Skinny Ms. Fitness) who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

IMPORTANT: This challenge is for 7 days only. Following the 7 days, feel free to use any of the workouts but keep in mind each major muscle group should be worked out 1 to 2 times weekly, and no more, with at least 3 days rest in between.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician.