Solid Booty 1 Month Challenge

Aug 9, 2013 by

Booty Workout

 

Hello my Lovies,

Since so many request for a good Booty Challenge I’ve finally prepared one for you :). I’ve tested this challenge my self for 1 month already, because I always like to give things a test drive to make sure all of you guys are going to be getting results! This challenge will last 1 month, but if you like you can do it for longer ( I am ), you will just have to adjust your repetitions and weight. This challenge will help you to lift, tighten and firm your rear end, the only down side to this is that you might check your butt out in the mirror way too much that it might annoy people around you :P LOL.

 

For all the Newbies to Loving Fit

 

If you are new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up
  2. Always Practice Good Form
  3. Stretch

 

 

Challenge Explanation

 

For this challenge you will need a sandbag or a kettlebell ( 20-35 lbs depending on your fitness level, I’m using 35 lbs ). A dumbbell of 10-15 lbs ( I’m using 10 lbs ), a Gymboss Timer ( this is very important that you have one ), and a balance ball.

You will begin every single Lower Body Workout for the next month with a set of Weighted Bridges, so it will look like this:

 

  • Week 1 – 100 Weighted Bridges with a pause at the top ( 25-35 lbs )
  • Week 2 – 100 Weighted Bridges + 20 additional Bodyweight Bridges ( 120 total )
  • Week 3 – 100 Weighted Bridges + 40 additional Bodyweight Bridges ( 140 total )
  • Week 4 – 100 Weighted Bridges + 60 additional Bodyweight Bridges ( 160 total )

 

At the end of each of your Lower Body Workouts, you will add one of the following combinations. ( you will alternate them at all times )

 

Variation 1

Set your Gymboss Timer: 15/20 – 24 ( 12 rounds of each exercise )

  • Bag or kettlebell swing
  • Isometric Legs Hold on the stomach

 

Variation 2

Part 1

  • Set your Gymboss Timer: 04/11=24 ( 12 Isometric Lunges per leg )
  • Isometric Weighted Back Lunge ( with knee up ) – 10-15 lbs

Part 2 – 4 rounds per side

  • Isometric one leg bridge hold – 35 sec ( per sides )+ additional 10 reps of bodyweight one leg bridge ( use your Gymboss Timer to count out the intervals, don’t rest in between )

 

Variation 3

Set your Gymboss Timer: 15/25=20 ( both exercise will end up being 10 rounds each )

  • Isometric Weighted Bridge Hold ( 10-15 lbs )
  • Thrusts on a Balance Ball

 

Have fun with this challenge my Lovies and have a beautiful weekend!

Love,

Tati

LovingFit Facebook Page  –  My Personal INSTAGRAM


Lebert Equalizer Total Body Strengthener



  • Julia Loginova

    Hello, Tati! I start right now! I want to have my rear end tighten :) AND… Am I finaly first here?

    • http://www.lovingfit.com/ Tatianna

      Yes you were :)

  • sedindriuke

    oh not good, have no weights possible at the moment. But still I can do many bridges, with iso hold on the top, one leg bridges, thrusts…

    • http://www.lovingfit.com/ Tatianna

      Just try bodyweight only, pause for longer at the top.

      • sedindriuke

        Defiitely! Just I do mostly not split workouts, or just some jogging/sprinting or at the park gym some exercises with equipment. I need to incorporate bridges maybe before sleep, and core exercises (i live in tiny tiny room).

      • Evaleen

        Think that elevating the feet would be a good alternative as well? To help increase the difficulty like having a weight would do.

        Myself, I’ll be using my sandbag. :)

  • steffi_dk

    Awesome!!! I love working my booty lately, so this is just perfect! Thanks Tati :)

  • Lili Suke

    Loving it!! I’ve just wanted to try a new booty challenge :) what a “coincidence” :)))

  • steffi_dk

    Ok, done, with variation 3. Was doable, let´s see, how my butt feels tomorrow :D

  • http://aphrodiitee.deviantart.com/ Isidora

    100 WEIGHTED bridgeS! wwwow, ive started doing 100 bodyweight only before lower body workouts and it reaaaally burns.. Ill definitely start doing this challenge!
    Im also gonna start the second ab challenge, i still havent (and to be honest i never finished the first!!! oops… I just kind of prefer more simple challenges like the push ups challenge and the latest ab challenge you put, which have more “basics” exercises (that doesnt mean easier))

    thanksssss!

  • Evaleen

    I’d really like to start this challenge as well, once I’ve written out a new workout schedule to follow (that will be in a week or so). I haven’t done so well with challenges lately, but some extra work twice a week should be no problem. :)

    And another thing: I just learned a tip for glute bridging that I don’t think I’ve heard before (or even forgot). It’s to avoid arching the back/keep the rib cage flatter, to properly engage the glutes and not the lower back. Now I usually realize that I need to readjust my form once my back starts bothering me, but not in the terms of keeping my torso leveled. So I found that tip pretty helpful :) it was in this vid from Marianne Kane, on her Get Glutes youtube channel:
    https://www.youtube.com/watch?v=DvQXREKFfpY

  • http://www.presing.mk/ Katerina

    Since late spring I have been doing my workouts before I go to work. That means I get up at 5:30 and I can’t really extend my workouts… I do the challenges after work, and I’ll try to do this one (maybe with some modifications) two days a week. I finally started to follow a specific program that I think is just right for my level. I am really persistent and stubborn so it was hard to admit I’ve been over-training and jumping to exercises which are too difficult for me. I loved the last abs challenge, it didn’t take a lot of time and even though I modified the L-seat, it killed my abs :) Now I feel so much more comfortable when I do kicks or knee raises on my improvised equalizer ;) Thanks for that! B.t.w. your skin looks amazing :)

  • Jeanne

    This is a hard one. 100 bridges with weight is PAINFUL! And as if it wasn’t enough, there are also some sweat inducing finishers! My butt better look amazing after a month of this! I think variation 1 was the most difficult: holding those legs for 20 seconds is a killer.
    I too work out before work, so have to get up 10 mins earlier while I am doing this challenge, but I think it is worth it!

  • http://www.nammura.com/ Alejandra Nader

    Second day of this butt popped out challenge! I’m really having a good time doing it, loooove how it feels at the beginning (bridges at the beginning are great) and love at the end feeling all me legs burned. Maybe when finished the month I wold incorporated some of this moves to me lower routines, defiantly the bridges…

    Thank Tati for creating amazing things, workouts, talkologies (don’t remember how to write this one lol) advices, posts…. You know I love being here!

  • Patricia Acosta-Ramirez

    Love it! I will start it Thursday on Lower Body workout day!!! woot, woot!!