Booty Building Workout Challenge: Week 2

A version of this post first appeared on The Balancing Act.

I love these workouts because you can easily do them at home. Give yourself an extra 20 minutes in the morning and smash out this workout before you head off to work. Or grab a friend after work or on your lunch break, crank up the tunes and work it. You’ll feel amazing as well as working towards your dream booty!

Are you pumped for week two of the booty challenge?

Ready. Set. Go!

Booty Building Workout Week 2

For best results, try to get through this workout at least twice per week.

Explanations:

Reps – A rep (short for repetition) is the amount of times you do the exercise before having a rest.
Sets – A set is the amount of times you’ll do your lots of reps. So for example, one lot of 12 reps is 1 set, 2 lots of 12 reps is 2 sets etc.
Rest – Is the amount of time you wait between sets. So for example if the rest time is 45 seconds, do your 12 reps, then wait 45 seconds before beginning the next set.

Workout:

X 2 rounds

Exercise Number of Sets Number of Reps Rest (between sets)
Single Leg Deadlift 3 20 each leg 30 seconds
Squat Jumps 3 20 30 seconds
Step Ups 3 20 each leg 30 seconds

Single Leg Deadlift

Stand on one leg with other leg free to keep balance. Keeping your back straight, bend forward from the hips until your torso is parallel to the ground. If you kick your back leg out behind you, this will help with balance. Using your glute muscles (butt), squeeze to bring your torso back to starting position and repeat. The key with deadlifts is to really make a conscious effort to squeeze the butt muscles.

Squat Jumps

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.

Step Ups

Using a chair or whatever you have available (I use my internal stairs), place one foot on the chair. Keeping that same foot on the chair, step up with the foot that is on the ground. Lower the same foot and repeat. It’s harder on the muscles to keep the same foot on the chair during your 20 reps.