Tuesday, March 24, 2015

Bikini Booty Bootcamp April Workout Challenge

Wednesday April 1
5 Donkey Kicks
5 Split Jumps
5 Lunge Kicks

Thursday April 2
5 Plie Squats
5 Curtsy Squats
5 Step Ups

Friday April 3
10 Donkey Kicks
10 Split Jumps
10 Lunge Kicks

Saturday April 4
10 Plie Squats
10 Curtsy Squats
10 Step Ups

Sunday April 5
15 Donkey Kicks
15 Split Jumps
15 Lunge Kicks

Monday April 6
15 Plie Squats
15 Curtsy Squats
15 Step Ups

Tuesday April 7
20 Donkey Kicks
20 Split Jumps
20 Lunge Kicks

Wednesday April 8
20 Plie Squats
20 Curtsy Squats
20 Step Ups

Thursday April 9
25 Donkey Kicks
25 Split Jumps
25 Lunge Kicks

Friday April 10
25 Plie Squats
25 Curtsy Squats
25 Step Ups

Saturday April 11
30 Donkey Kicks
30 Split Jumps
30 Lunge Kicks

Sunday April 12
30 Plie Squats
30 Curtsy Squats
30 Step Ups

Monday April 13
35 Donkey Kicks
35 Split Jumps
35 Lunge Kicks

Tuesday April 14
35 Plie Squats
35 Curtsy Squats
35 Step Ups

Wednesday April 15
40 Donkey Kicks
40 Split Jumps
40 Lunge Kicks

Thursday April 16
40 Plie Squats
40 Curtsy Squats
40 Step Ups

Friday April 17
45 Donkey Kicks
45 Split Jumps
45 Lunge Kicks

Saturday April 18
45 Plie Squats
45 Curtsy Squats
45 Step Ups

Sunday April 19
50 Donkey Kicks
50 Split Jumps
50 Lunge Kicks

Monday April 20
50 Plie Squats
50 Curtsy Squats
50 Step Ups

Tuesday April 21
55 Donkey Kicks
55 Split Jumps
55 Lunge Kicks

Wednesday April 22
55 Plie Squats
55 Curtsy Squats
55 Step Ups

Thursday April 23
60 Donkey Kicks
60 Split Jumps
60 Lunge Kicks

Friday April 24
60 Plie Squats
60 Curtsy Squats
60 Step Ups

Saturday April 25
65 Donkey Kicks
65 Split Jumps
65 Lunge Kicks

Sunday April 26
65 Plie Squats
65 Curtsy Squats
65 Step Ups

Monday April 27
70 Donkey Kicks
70 Split Jumps
70 Lunge Kicks

Tuesday April 28
70 Plie Squats
70 Curtsy Squats
70 Step Ups

Wednesday April 29
75 Donkey Kicks
75 Split Jumps
75 Lunge Kicks

Thursday April 30
70 Plie Squats
70 Curtsy Squats
70 Step Ups

Donkey Kicks
  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to start position to complete one rep.
Split Jumps
  • To prepare for the split jump, stand with one foot forward and the other foot back in a lunge position.
  • Bend your knees slightly. Position your arms in front of your chest, elbows bent and hands in fists and touching.
  • Jump up, swinging the back leg forward and the front leg to the back.
  • Land with bent knees and come down into a full lunge so your back knee almost touches the floor.
  • You may be tempted to lean forward as you do this move, but try to keep yourself as upright as possible.
  • Once you've landed, immediately jump up again and alternate legs.
Lunge Kicks
  • Stand with feet hip-width apart, arms by sides, elbows bent.
  • Lunge forward with left leg while swinging right arm forward and left arm back.
  • This completes one rep. Alternate sides.
Plie Squats
  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.
Curtsy Squats
  • Start in a standing position with legs hip distance apart.
  • Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
  • Then stand back up.
  • Do the same thing again with the left leg.
Step Ups
  • You will need a sturdy bench, stairs, or an aerobic stack for this move and a pair of dumbbells, a medicine ball, a weight plate, or a kettle bell.
  • Stand with dumbbells (or weight of choice) grasped to sides facing side of bench.
  • Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
  • Step down with second leg by flexing hip and knee of first leg.
  • Return to original standing position by placing foot of first leg to floor.
  • Repeat first step with opposite leg alternating first steps between legs
Want to lift, tone, and shape your booty in just four weeks! Click the image below to come join the Fit Mommy Booty Bootcamp!


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