Our butts might be the biggest muscle in our bodies, but they don’t have to be our most hated. Let’s love on our butts for the rest of the month and make our cheeks better and stronger. Here’s your challenge:
A jump box or bench and a pair of Kettlebells
Choose 3 of the following movements and do 3 sets of 12 reps each day for the next 3 weeks. You can do this at the gym, at home, or at work. (This is above and beyond any other workout or activity you will be doing.)
1) Deep Bodyweight Squats
Stand with feet slightly wider than hip-width apart, arms extended. Squat until butt is lower than knees, or as deeply as you can. Pause 3 seconds, then return to start for 1 rep.
2) Jump Squats
Stand with feet slightly wider than hip-width apart, arms extended. Squat until thighs are nearly parallel to ground. Jump, pushing arms down and back, for 1 rep, lowering into a squat as you land. Land very softly and try to not make a sound.
3) Jumping Skater Lunges
Stand on left foot, right foot a few inches off ground. Jump right as far as you can, landing on right foot as you swing left foot behind you and left hand forward. Repeat on opposite side for 1 rep.
4. KB One Legged Deadlifts
Stand with feet together, a Kettlebell in each hand. Bend at hips, lifting left leg behind you and lowering arms toward ground until torso and leg are almost parallel to ground. Keep right knee slightly bent throughout movement. Return to start for 1 rep.
5. Bulgarian Squats (single leg)
Stand with feet hip-width apart in front of a jump box or chair. With your back facing the box or chair, step right leg forward and place left foot on box. Lower into a lunge, back knee off ground. Press through right heel and straighten leg for 1 rep.
6. Hot Seat
Stand with feet hip-width apart in front of a jump box or chair with your right leg a few inches off ground. Straighten right leg and lock the knee in front of you. Keep right leg elevated as you squat using your left leg until glutes touch box. Press through the left heel to return to start for 1 rep.
7. TRX or Stretch Band Pistol Squats
Stand with feet closer than hip-width and holding onto a TRX or Stretch Band hanging from an anchor point overhead. Keep your right leg a few inches off ground. Straighten right leg and lock the knee in front of you. Keep right leg elevated as you squat as low as you can go on that one leg. Press through left heel to return to standing position for 1 rep.