The third and final week of the ‘New year, new booty’ challenge includes a variety of different exercises that target your glutes. Finish strong and give this week everything you’ve got!

Week 3: (3 sets of 12 to 15 reps *per side for skaters)

Day 1 ⁠— Sidekicks

  • Turn the heel of your supporting leg towards the direction of your kicking leg
  • Lift your kicking leg, bringing your knee across the body and extend the leg
  • Retract the knee and bring your foot down for one rep
  • Complete designated amount of reps before performing the exercise on the opposite side

 

Day 2 ⁠— Add plie squat

  • Stand tall with your feet shoulder-width apart, toes turned slightly outward
  • Slowly bend your knees and lower your body into a squat
  • As you reach the bottom of this movement gradually lift your heels off the ground and hold for a few seconds before releasing your heels back down to the ground for one rep
  • Continue to raise and lower your heels off the ground without leaving the squat position


Day 3 ⁠— Add rainbows

  • Begin on your hands and feet in a plank position
  • Raise your left leg and out to the left side of your body so that your toe touches the floor
  • Lift your left leg as high as possible, moving it in an arch formation over to the other side of the body
  • Touch your foot to the floor outside of the right leg and bring it back to the starting position for one rep
  • Complete designated amount of reps before performing the exercise with the opposite leg


Day 4 ⁠— Add glute bridge

  • Lay face-up on the floor with your knees bent and your feet flat on the ground
  • Keeping your arms at your side, lift your hips off the ground until your body forms a straight line from your knees to your shoulders
  • Pause at the top of this movement to squeeze your glutes before slowly bringing your hips back down to the starting position for one rep


Day 5 ⁠— Add skater

  • Begin in a small squat
  • Jump sideways to the left and land on your left leg
  • Move your right leg behind your left ankle without letting it touch the floor
  • Reverse the direction of the movement and jump to the right side, landing on your right leg for one rep


Day 6 ⁠— Add skater with cross body floor touch

  • Perform a proper skater, but instead of simply jumping to the opposite side and repeating the movement, touch the floor with the opposite hand before jumping to the other side to repeat the movement


Day 7 ⁠— Rest

To see the complete challenge, click HERE.