30 Day Booty Challenge!
ButterflyFit with Viv
Bodybuilding, Weightlifting, Women's Training, Other, General Fitness, Strength & Conditioning, Custom ProgrammingThis is my 30-DAY BOOTY CHALLENGE! Glutes are one of my favorite things to workout! I have fun doing workouts like these and I am also not mad at the results! Give this 30-DAY CHALLENGE a shot if you want to build stronger and more toned glutes. I have some simple tips that you can follow to help you through the challenge, plus you always have access to message me through the app and I will gladly give you some more advice! AND I would love to see some BEFORE & AFTERS!
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Band Walks
3 x 24
C
Back Squat
15, 10, 8, 5, 5, 5, 20, 20
D1
DB Reverse Lunge
3 x 20
D2
Kb Deadlift
3 x 15
E1
Banded Kick-Backs
3 x 30
E2
Fire Hydrant
3 x 30
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Band Walks
3 x 24
C
Hip Thrust
15, 10, 8, 5, 5, 5, 20, 20
D1
Curtsy Lunges
3 x 20
D2
Nordic Curls Without Partner
3 x 12
E1
Cable Hip Abductions
3 x 24
E2
Cable/Rope Pull-Throughs
3 x 15
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Band Walks
3 x 24
C
Sumo Deadlift
15, 10, 8, 5, 5, 5, 20, 20
D1
Bulgarian Split Squat
3 x 24
D2
Reverse Hyperextension
3 x 15
E1
Pop Squat
3 x 20
E2
Single Leg Squat to Box
3 x 12
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Prep
A
Warm-Up Circuit
SMR= Foam Rolling: calves, adductors (inner thigh), piriformis (located in the buttock region), hamstrings, lats, pectorals 30-sec holds Find 2 tender spots per muscle Dynamic stretching: lunge w/ rotation, prisoner squat, push-up w/ rotation, lunge w/ reach 10-15 reps each Perform as a circuit
B
Band Walks
3 x 24
C
Goblet Squat
15, 10, 8, 5, 5, 5, 20, 20
D1
Dumbbell Step-Ups
3 x 24
D2
Single Leg RDL
3 x 24
E1
Straddle Squats with Weight
3 x 15
E2
Single Leg Glute Bridge
3 x 24
Conditioning
F
Cool Down Circuit
Do one round of these stretches for about 30 seconds each. Deep Squat~ make sure your feet are planted and heels flat on ground (not raised). Sit comfortably in the squat and make small movements left to right to open those hips a bit. Butterfly Stretch Lunges Stretch Chest and Shoulder Stretch~ If this hurts your shoulders, don't rotate your arms back and forth just open your arms up and slightly to the rear to stretch your chest. Do smaller arm rotations to stretch your shoulders. Limit the size of the movement. Downward Dog to High Cobra~ Let's stretch out that spine and the abs.
Viviana Morales Kolb
I'm dedicated to serving you, making you stronger and harder to kill. Follow me on this fitness journey and let's get some therapy sessions in and transform you to that badass butterfly you always wanted to be. NETA Certified Personal Trainer; NASM Corrective Exercise Specialist; FITOPS Certified Veteran Fitness Operator; Mom X 3; US ARMY VETERAN
Wanna grow? Be CONSISTENT! Keep progressing. Can't wait to see you on the other side of this 30-Day Bake a Cake Challenge.
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