6.13.2012

30 Day Challenge: GLUTES, HIPS and THIGHS


This post is long overdue and I really hope I haven't screwed up your workout mojo by taking a while to post this after our first 3O day challenge HERE. If I have, I sincerely apologize. Our next challenge will
focus on the lower part of the body, targetting the glutes aka butt, hip flexors and thighs. I got a few request asking how to tone these areas and I thought it will be a great segway into our next fitness challenge. I'm positive we all want to look good in our jeans and summer short shorts. I personally appreciate some good looking legs in heels therefore, without further ado let's dive in!

First things first, measure your hips. This will let you know your progress, the scale won't give you this information. Measure your hips at the begining and end of the challenge to track progress.

Warm-up before beginning ANY workout and stretch after ALL workouts. Hydrate at all times and remember to breathe! Inhale through your nose and exhale out your mouth. Remember to keep you back straight at all times. Finally, you are what you eat, keep that in mind when making food choices.

WORKOUT:
Cardio 3x a week and strenght training 2x a week.

CARDIO
Inclines will give you the definition you will like to see. So I suggest the treadmill, set incline at the highest most comfortable pace for you and speed at highest most comfortable pace for you. This works the entire body but mostly the lower part. You will feel the burn and your butt will thank you the next day. Also you burn more calories this way.


STRENGTH TRAINING
Warm-up: On the days of strenght training 50 jumping jacks or jump rope for 2 minutes. I like jumping jacks and jump rope as warm-up because it utilizes the entire body.

Strenght Training Circuit one: go through entire circuit once
50 SQUATS Works quadriceps, hamstrings, glutes, back, abdominal and lower legs
50 LEG LIFTS (25 on right leg, 25 on left leg) Works glutes, hamstrings and quadriceps 

50 ADDUCTORS (25 on right leg, 25 on left leg) Works inner thighs. Place a paper towel on a hardwood or vinyl floor, step on the paper towel and slide that leg in and out.
50 ABDUCTORS (25 on right leg, 25 on left leg) Works outter thighs


Strenght Training Circuit two: go through entire circuit once
50 SIDE SQUATS (25 on right leg, 25 on left leg)
50 HAMSTRING LIFT (25 on right leg, 25 on left leg) Works glutes, hmstrings and abdominals
50 GLUTE and LEG LIFT (25 on right leg, 25 on left leg) Works glutes, legs and abdominals

50 GLUTE LIFTS Works glute and abdominals


SAMPLE WEEK VIEW: (This is a sample with 2 days of rest. You can schedule your workout however you choose as long as you follow the 3 day cardio and 2 day strength training rule.)
Monday: Cardio (Fat burn)
Tuesday: Strenght Training (Tone)
Wednesday: REST
Thursday: Cardio (Fat burn)
Friday: Strenght Training (Tone)
Saturday: Cardio (Fat burn)
Sunday: REST

START DATE: 06.17.2012

END DATE: 07.17.2012

It's going to be challenging but your body can do it. As you are walking up that incline or doing one of the strength training always SQUEEZE that tush!

Will you do this with me? As always leave me a comment below if you are and on your progress.


Photo credit:
sheknows
hosmerchiropractic
niketraininggirls
muscle123

16 comments:

  1. LOVE LOVE LOVE THESE POSTS! You help keep me motivated to try different things.

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    1. I'm glad so. The challenge requests keeps me motivated as well.

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  2. Replies
    1. Thanks!!! I hope you are joining in?

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  3. I'm a little late to the challenge and new to your blog, but I'm definitely gonna give this a go! LOVE the detail you put into the post.
    -Dominique
    www.stilettoesq.com

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    1. Dominique, i'm glad you are giving this a go, it's never too late :) Thanks for stopping by.

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  4. Woohoo already did one day of this. I'm beat!!!!! Omg what a blessing I found this page. Thanks!!

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    1. Hahhaah that shows that it works! Just keep at it and it's my pleasure.

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  5. I am so excited about this challenge!! I have been looking for something works my thighs as well as my bottom. I have saddle bags and I want to work on that. I think that this will help. Thanks again,

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    1. Oh you are welcome! I'm sure you won't be thanking me once you start to feel the burn.

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  6. Tomorrow is my first day! I'm a young teen and don't really work out much. Guess that's why I don't have a boyfriend. (LOL) Anyways thank you for the motivation and can't wait for my results!

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    1. Awww dear! Any guy will be lucky to have you.

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  7. I might be trying this, I hope i won't end up in the Hospital with a broken neck with the last move Lol
    The Beautiful Eagle's Blog

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    Replies
    1. Oh no! you won't! Just keep proper form and you are golden!

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