Summer is just around the corner so get ready for your best butt yet!

Here’s a 14 day challenge that is sure to get people noticing! The best part? You can do them straight from the comfort of your own home!

As a bonus, pair this along with the 14 Day Ripped Abs workout!

 

14 Day Bubble Butt Challenge

 

Day 1: 20 Squats/5 Lunges/10 Burpees

Day 2: 25 Squats/10 Lunges/15 Burpees

Day 3:  30 Squats/15 Lunges/20 Burpees

Day 4: Rest Day

Day 5: 35 Squats/20 Lunges/25 Burpees

Day 6: 40 Squats/25 Lunges/30 Burpees

Day 7: 45 Squats/30 Lunges/35 Burpees

Day 8: Rest Day

Day 9: 50 Squats/35 Lunges/40 Burpees

Day 10: 55 Squats/40 Lunges/45 Burpees

Day 11: 60 Squats/45 Lunges/50 Burpees

Day 12: Rest Day

Day 13: 65 Squats/50 Lunges/55 Burpees

Day 14: 70 Squats/55 Lunges/60 Burpees

 

Demos

 

Squats:

  • Plant your feet flat on the ground, about shoulder-width apart.
  • Point your feet slightly outward, not straight ahead.
  • Never let your knees extend beyond your toes.
  • Look straight ahead. Bend at your knees as if you were going to sit back in a chair, keeping your heels on the floor.
  • Pull in your abs, and keep your lower back in a near neutral position (a slightly arched back might be unavoidable).
  • Tighten your whole body when you perform the squat.
  • Lower yourself. In a controlled manner slowly lower yourself down and back so that your upper legs are nearly parallel with the floor. Extend your arms for balance.
  • Keep the upper body tight at all times.

 

Lunges:

  • Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
  • Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
  • Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
  • Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
  • Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
  • Push off of your right heel to rise. Return your right leg to its starting position.¬†Repeat with the left leg.

 

Burpees:

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat.

 

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