7 - Day Summer Butt Challenge

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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 ankle weights optional
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Monday
Interval Training - 4 circuits Of the following routine (here we'll be doing second Rather than reps)
6 x's 40 seconds x 4 = 4 minutes = 16 minutes circuits totalStep-ups - 15 seconds Each leg; After 10 seconds rest Each leg (use a flat bench or a 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 (follow video) (3 sets of 30 Bridges; 2 sets of 15 lunges forward Each leg, hip extensions 2 sets of 20 ... Each leg (ankle weights optional)
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Wednesday
Rest / Recovery
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Wednesday
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 ankle weights optional
___________________________________________
Friday
100 Butt Burns (50 Each side)
100 Prisoner Squats
Glute video (follow video) (3 sets of 30 Bridges; 2 sets of 15 lunges forward Each leg, hip extensions 2 sets of 20 ... Each leg ankle weights optional
___________________________________________
Saturday
Interval Training - 4 circuits Of the following routine (here we'll be doing second Rather than reps)
6 x's 40 seconds x 4 = 4 minutes = 16 minutes circuits totalStep-ups - 15 seconds Each leg; After 10 seconds rest Each leg (use a flat bench or a 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

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