Aug 9, 2013 by Tatianna
Hello my Lovies,
Since so many request for a good Booty Challenge I’ve finally prepared one for you
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
- Warm-Up
- Always Practice Good Form
- 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
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