Bootie Challenge-Glutes workout

Glute, Butt, Bootie Challenge

If you’re ready to tighten, tone, lift and reshape your glutes, butt and bootie then you’re at the right place. You might ask:
Is this challenge easy? “No”.
Will I be sore? “Probably”.
Will it be worth it? “Definitely”.
How much time will I have to dedicate each day? “20 minutes or less”.
This challenge is a fantastic start to getting that beautiful backside. After the 7 days, check in with Skinny Ms. on a daily basis to find workouts that will continue beautifying your glutes.

What you’ll need for this challenge: lots of water, a yoga type mat, a flat bench or kitchen chair or stable box about 2′ from the floor, light dumbbells and leg weights are optional, and either a workout partner or GymBoss Interval Timer. Below you’ll find video demos for all the exercises. It’s very important that you watch each video to see the correct form.

Body Squats – For this exercise you will need either a flat bench, stable chair, box or an exercise ball. Legs should be slightly more than shoulder width a part. As you return to the standing position, push through with your heels; knees should NOT extend over toes when squatting. The goal is to not sit down but to feel your butt lightly touch the equipment.
Let’s get started!

First, here’s a stretching workout to prepare for your glute routine.http://youtu.be/apELAM4g5Hg
Sunday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg…light weight dumbbells
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights
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Monday
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total
Step-ups – 30 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Squats – 30 seconds; rest 10 seconds (light weight dumbbells are optional)
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Thrasher – 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 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
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Wednesday
Rest/Recovery
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Thursday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg…light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg…leg weights optional
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Friday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg…leg weights optional)
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Saturday
Interval Training – 4 circuits of the following routine (here we’ll be doing seconds rather than reps)
6 x’s 40 seconds = 4 minutes x 4 circuits = 16 minutes total
Step-ups – 30 seconds each leg; rest 10 seconds after each leg (use a flat bench or stable piece of equipment approximately 2′ off the floor)
Squats – 30 seconds; rest 10 seconds (light weight dumbbells are optional)
Stiff Legged Deadlifts – 30 seconds; rest 10 seconds
Butt Thrasher – 30 seconds; rest 10 seconds
Heel Clappers – 30 seconds; rest 10 seconds
Leg extensions – 30 seconds; rest 10 seconds…ankle weights optional

http://youtu.be/bvki4s0RDgE box squat
http://youtu.be/La3oPp6kRCM circuit training
http://youtu.be/FUX6Pz8vV0
http://youtu.be/a1ip81otol4
http://youtu.be/fhqfgyhQATYhip extensions
http://youtu.be/mLiHXd_8YoY glutes bridging
http://youtu.be/_XxYq-ZkUQw