Bum And Thighs Of Steel Challenge

Nov 4, 2012 by Tatianna

 

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