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 glutes & body are stretched and rested:
Sore Glutes Yoga
https://www.youtube.com/watch?v=kSY-doiutzo
Post-Workout Yoga
https://www.youtube.com/watch?v=lupXygvF8jY
Hip Opening Yoga
https://www.youtube.com/watch?v=kSY-doiutzo
Leg Flexibility Yoga
https://www.youtube.com/watch?v=DWCyYhczU6M
Morning Yoga Workout
https://www.youtube.com/watch?v=f3-VGAND8Aw
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: https://www.youtube.com/watch?v=4IeS84sb3ZQ
Include at least one dark green leafy salad per day. One of my favourite salad recipes: http://ohsheglows.com/2013/11/25/the-best-shredded-kale-salad/
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.
So enjoy the challenge, sweat tons, & don't hesitate to come to me with questions, for advice, and to please tell me your story & show me your results!
xo
Juliana
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Shot In Sandbanks Provincial Park, Picton ON
Song: Another Perspective
Artist: Silent Partner
Video Production- Mark Spicoluk
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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.