6 Day Firm & Tight Booty and Legs Challenge ( Day 4-6 )

Jun 12, 2014 by Tatianna

 

Hello my Lovies,

Welcome to day 4-6 of the 6 Day Tight Booty & Legs Challenge. This challenge is going to shape, tighten and firm your booty & legs in just 6 days. ( Click Here for Part 1 Day 1-3 ).
As I said before, this challenge is going against all the usual fitness rules, because we are going to be training the same body parts for 6 days straight ( I call it explosive training ), with no days off.  Then you will take 3 complete days off from all the lower body workouts.

 

 

Challenge Explanation

 

In this part of challenge I was using:

• My timer
• A Barbell ( 50-65 lbs )

( nothing can really replace the barbell, you can try it, but from personal experience the results are different. I use the analogy of using a knife instead of a fork, you can definitely manage, but it’s not the same.

• A Kettlbell
• A Chair
• A Medicine Ball ( optional, because you can use other form of weight )

 

Day 4

 

Part 1

08/12=16

( 8 sec rest, 12 sec Isometric Bridge Hold, 16 rounds total )

• Weighted Isometric Bridge ( I added 15 lbs more weight to y Barbell )

 

Part 2

• 3 Rounds total ( First Exercise is in Pyramid Style )
• Side Jump Lunge – R1- 15 reps, R2 – 20 reps, R3 – 25 reps ( right leg )
• Diagonal Back Lunge & KneeUp – 15 reps ( right leg )
• Side Jump Lunge – ( left leg )
• Diagonal Back Lunge & Knee up – ( left leg )
• Still Swimmer – 30 reps

 

Part 3

3 Rounds total

• Pistol On A Chair – 10 reps/side
• Kettlebell Swing – 2 sets of 15

 

Day 5

 

( This is mainly for warm-up pre-workout )

• Bridges with Barbell – 60 reps

( I was using 60 lbs. Try not to take any breaks at all, only if you really need to )

 

Workout: Repeat both parts twice

(  First you will do Part 1, then Part 2. Then repeat both parts once again )

 

Part 1

5 rounds

• Kettlebell Swing – 20 reps
• Leg lifts on a Balance Ball – 20 reps

 

Part 2

• Walking Jump Lunge Combo – 50 reps

( each Walking lunge + 2 jump lunges count as 1 rep )

 

Day 6

 

To warm-up your Glutes

3 sets for each leg total

• One Leg Bridge on a Balance Ball – 20 reps/side

 

Part 1

( I added 15 extra lbs of weight to my Barbell. It needs to feel hard holding it for 5 sec )

05/05=10 ( this is how you set up your timer, 5 sec break, 5 sec isometric bridge hold )

• Isometric Weighted Bridges + 10 reps Regular Weighted Bridges

 

Part 2 ( first exercise is in Pyramid Style )

• Diagonal Back Lunge Jump Up – ( right leg ) – R1 – 15 reps, R2 – 20 reps, R3 – 25 reps
• Weighed with Med Ball Side Step Lunge & Leg Lift up- ( right leg ) – 15 reps each round
• Diagonal Back Lunge Jump Up – ( left leg )
• Weighed Side Step Lunge & Body Twist – ( left leg )

 

Part 3

• Vertical Leap using Tabata

 

Enjoy it my Lovies, I would really love to hear about your results 🙂

Hugs,

Tati

PS – I’m wearing a bikini in the picture, NOT UNDERWEAR!

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