21 Day Build-a-BOOty Workout Challenge

October 4, 2016
Happy October! Halloween is right around the corner so get ready for your best butt yet!

Here’s a 21 day challenge that is sure to get people noticing! The best part? You can do them straight from your own living room. You can start this challenge on Monday October 10th and be sure to post your workout videos and photos on Instagram and tag me @diaryofafitmommyofficial so I can see your progress!

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21 Day Build-a-BOOty Workout Challenge
Day 1: 20 Squats/5 Lunges/5 Burpees
Day 2: 25 Squats/10 Lunges/5 Burpees
Day 3:  30 Squats/15 Lunges/10 Burpees
Day 4: Rest Day
Day 5: 35 Squats/20 Lunges/10 Burpees
Day 6: 40 Squats/25 Lunges/15 Burpees
Day 7: 45 Squats/30 Lunges/15 Burpees
Day 8: Rest Day
Day 9: 50 Squats/35 Lunges/20 Burpees
Day 10: 55 Squats/40 Lunges/20 Burpees
Day 11: 60 Squats/45 Lunges/25 Burpees
Day 12: Rest Day
Day 13: 65 Squats/50 Lunges/25 Burpees
Day 14: 70 Squats/55 Lunges/30 Burpees
Day 15: 75 Squats/60 Lunges/30 Burpees
Day 16: Rest Day
Day 17: 80 Squats/65 Lunges/35 Burpees
Day 18: 85 Squats/70 Lunges/40 Burpees
Day 19: 90 Squats/75 Lunges/40 Burpees
Day 20: Rest Day
Day 21: 95 Squats/80 Lunges/45 Burpees
Demos
Squats:
  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.
Lunges:
  • Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
  • Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
  • Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
  • Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
  • Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
  • Push off of your right heel to rise. Return your right leg to its starting position. Repeat with the left leg.
Burpees:
  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.
Want more?

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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