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Brazilian Butt Lift Challenge: The Perfect Butt Workout (Video)

Whether you doing this as a single exercise or committing to the 14 day challenge this 15 min butt workout is targeted to tone, sculpt, and lift your glutes to shape your own perfect butt

THE 2 WEEK CHALLENGE

WEEK 1

One time through the video: 15 min Monday: One Set Tuesday: One Set Wednesday: Day Off Thursday: One Set Friday: One Set Saturday: Day Off

WEEK 2

Two times through the video: 30 min * Note- Use the video intro as a water break/rest before 2nd set*

Sunday: Two Sets

Monday: Day Off

Tuesday: Two Sets

Wednesday: Day Off

Thursday: Two Sets

Friday: Day Off

Saturday: Two Sets

Sunday: Two Sets

DAY OFFS

Cycle through & try various combinations of the following videos on your Day Off to ensure your butt and body are stretched and rested:

CHALLENGE GUIDELINES

  • Drink at least 2 L of water per day through the challenge.
  • Always include this particular stretch video at the end of the workout
  • Include at least one dark green leafy salad per day.
  • Get at least 8 hours of sleep per night so your muscles have time to recover and rest.

And always remember one last thing, if you want the best results you have to apply 2 rules and stick to them: You have to work hard AND eat clean. I eat a plant based diet (yes im a vegan fitness girl) which helps a lot and I highly recommend it. But the working hard piece comes from within each of us… you have to commit yourself everyday to the idea of achieving whatever healthy look you desire.

Electric Run

Last Saturday saw 1,500 runners take to the streets of London after dark for a night to remember at the Electric Run.

This high-energy nighttime run was fuelled by a banging baseline as runners completed the 5K around Wembley stadium, dressed in an Brazilian Butt Workout Reviews array of neon gear, sporting neon face paint and waving glow sticks to the beat. An untimed event, with a real party feel, many people stopped to dance and take photos at the colourful ‘lands’ of colour and light the route passed through, before heading to the finish where they were greeted with a DJ, dancing and stalls selling chips and Pimms!

Amidst the crowd of runners was comedian Ellie Taylor who took part to raise money for Breast Cancer Care. Ellie said: ‘I was really excited to be take part in the Electric Run UK London for Breast Cancer Care. My friends and I walked, ran and twerked our way round the course to raise money so Breast Cancer Brazilian Butt Workout Reviews Care can continue to be there for anyone affected by breast cancer. My mum had breast cancer and survived, but I know there are many people who haven’t been so lucky – we took part for them. I loved lighting up the streets of London, it was a night to remember.’

Fancy getting involved? The Electric Run UK Manchester event will take place on May 10 at Sports City.

Here are a Few Awesome Exercises

Here are a few awesome exercises you might not know that can give you a great workout:

Super Slow Close Grip Chin Ups

Most people do chin-ups with their hands at shoulder width, but bringing them together isolates the muscles a lot more and gives them a workout from a different angle. Do them as slowly as you can, and you’ll feel your arms and shoulders complaining before you hit 10.

Ring Flies

To work your chest muscles like no other exercise can, ring flies are the move for you. You’ll need rings, but many gyms have them handy. Assume plank position holding the rings at arm’s length, and dip into a push-up by moving your hands out to the side. It’s an incredibly tough exercise, but it will rip up your chest very effectively.

Pistol Squats

This is a tough one-legged squat that shreds everything from the core down. It seems simple–squat on one leg, extending the other leg straight out in front of you–but it’s incredibly tough. Try to keep that leg and your back straight!

Why Your Workouts Aren’t Getting Results

Some people get lucky and are born with fit, toned bodies… I loves to exercise–I does so six days a week–and loves to share his passion for fitness and health with others.

Barbell T-Bar Row

This works just like the regular bent-over row, but it’s much easier on your back. Get a regular barbell and place one end of it in the corner of the room. Load up the other end with weights. Straddle the loaded end of the bar, and grip it between your legs. Bring the heavy end to your chest, using your bodyweight to keep the empty end safely tucked into the corner of the room.

Horizontal Bench Holds

This exercise is like the “Superman,” but for your abs instead of your back. Sit on the edge of a weight bench and cross your legs beneath the bench. Sit back until your torso is parallel to the weight bench–but hanging off the edge. Hold for up to 60 seconds for some seriously shredded abs!

Plank Walk

Tired of doing the plank? Has the exercise gotten too easy? Try the Plank Walk, and be amazed by how badly it hurts by the time you’re done. Simply assume the plank position, and walk forward by moving one limb at a time. Focus on keeping your form perfect, and move slowly until you get the form right. Try to go for time instead of distance. Make it harder by moving backwards, doing a push-up between each movement, or bring your knees to your elbow with each step.