Fitness Magazine

Bum And Thighs Of Steel Challenge

By Tatiannalovingfit @lovingfit

Nov 4, 2012 by

Best Booty Exercises

 

Hello My Darlings,

I have a new challenge for you :) . I am going to do this challenge 3 times a week for the next 4 weeks. Two of the times you will be adding it after your lower body workouts, and one extra day some other time.  This challenge is going to firm the lower hard to reach part of our butts, the back of the thighs and inner thighs – Bam triple whammer ;) .

 

Video with Challenge Explanation

 

 

And this is how it’s gonna go:

 

Week 1

You will do the following for 2 rounds

 

  • Plie Mini Pulses – 20 reps ( holding on to a chair on one side )
  • Plie Mini Pulses – 20 reps ( holding onto a chair switching sides )

On the 20th rep you will HOLD the position for 5 extra seconds.

 

  • Superman Kickouts – 20 reps per leg

On the 20th rep, you will hold your leg up in the air for 10 extra seconds )

 

  • Iso Bridge Hold using a medicine ball – 1 minute hold using your timer.

 

Week 2

You will do the following for 2 rounds

 

  • Plie Mini Pulses – 25 reps ( holding on to a chair on one side )
  • Plie Mini Pulses – 25 reps ( holding onto a chair switching sides )

On the 25th rep you will HOLD the position for 10 extra seconds.

 

  • Superman Kickouts – 25 reps per leg

On the 25th rep, you will hold your leg up in the air for 10 extra seconds )

 

  • Iso Bridge Hold using a medicine ball – 1 minute 15 second hold using your timer.

 

Week 3

You will do the following for 2 rounds

 

  • Plie Mini Pulses – 30 reps ( holding on to a chair on one side )
  • Plie Mini Pulses – 30 reps ( holding onto a chair switching sides )

On the 30th rep you will HOLD the position for 10 extra seconds.

 

  • Superman Kickouts – 30 reps per leg

On the 30th rep, you will hold your leg up in the air for 10 extra seconds )

 

  • Iso Bridge Hold using a medicine ball – 1 minute 30 seconds hold using your timer.

 

Week 4

You will do the following for 2 rounds

  • Plie Mini Pulses – 30 reps ( holding on to a chair on one side )
  • Plie Mini Pulses – 30 reps ( holding onto a chair switching sides )

On the 30th rep you will HOLD the position for 15 extra seconds.

 

  • Superman Kickouts – 30 reps per leg

)n the 30th rep, you will hold your leg up in the air for 15 extra seconds )

 

  • Iso Bridge Hold using a medicine ball – 1 minute hold using your timer ( twice ) with 15 second break ( so you will set your timer for 2 intervals 15 sec and 1 minute, for 2 rounds )

 

For those of you who just joined Loving Fit, I suggest you check out ” Creating Your Workout Plan ” post, there you can find out how we put together our workouts and find the best option for you.

 

Have fun with this challenge!!!

Hugs,

Tati


Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • 02.06.16 Birds of a Feather: Matthews & Trone Don’t Even Vote (MD-8)

    Kathleen Matthews and David Trone each skipped two of the last three primary elections.* Skipped. I don’t mean they forgot to run for office. No. They didn’t... Read more

    The 06 February 2016 by   Keith Berner
    POLITICS, SOCIETY
  • 29 Faces for February 2016 - Week 1 Round up

    Faces February 2016 Week Round

    I thought that I would share some of the faces that I have been doing for the challenge 29 Faces hosted by Ayala Art. I have found it a great way to get back... Read more

    The 06 February 2016 by   Realityarts
    CREATIVITY, SELF EXPRESSION
  • Pixel Pils – Fuggles & Warlock Craftworks

    Pixel Pils Fuggles Warlock Craftworks

    From Fuggles Warlock Craftworks in Richmond comes their new "Pixel Pils" available in 6 packs. The beer pours a mildly cloudy straw yellow with a white head.... Read more

    The 06 February 2016 by   Mikescraftbeer
    DRINK, FOOD & DRINK
  • An Injured Runner Does Vegas

    Injured Runner Does Vegas

    Based on the comments from my last post, you all are a bunch of injured mother effers. While I'm not pleased you are injured, it does help to know others are... Read more

    The 06 February 2016 by   Brisdon
    ATHLETICS, FITNESS
  • Role of IT and Leadership: Impact on New Federal Security Clearance Program

    Role Leadership: Impact Federal Security Clearance Program

    IT and leadership roles have to be crisp and clear for the success Success of New Federal Security Clearance Program relies on Role of IT IT and Leadership... Read more

    The 06 February 2016 by   Jaideep Khanduja
    BOOKS, CULTURE
  • ❤Time for Lurve❤

    ❤Time Lurve❤

    Ideas for Valentine’s Day It’s that time of year again.  Whether it’s your first year together or your 40th it’s always nice to be appreciated so here are some... Read more

    The 06 February 2016 by   Emma
    DESTINATIONS, DINING OUT, FOOD & DRINK
  • The REAL Red Carpet Experience

    REAL Carpet Experience

    Ever wonder what a real Hollywood Red Carpet is like beyond the ‘best’ and ‘worst’-dressed roundups? Ever notice we never really hear about the people? Read more

    The 06 February 2016 by   Mommabethyname
    HUMOR, SELF EXPRESSION

Magazines