21 DAY dumbbell booty CHALLENGE
This is a 3 week workout challenge that will help you get yo booty POPPIN’ with only a pair of dumbbells (or anything else you want to use as weight)! Get all the info by watching the intro video for the challenge: click here.
Remember that when it comes to growing your booty, consuming enough calories / protein and challenging your muscles is KEY! Pick a weight thats heavy enough and don’t forget to drink your protein Pina Colada 😉 which you can purchase here.
I WOULD LOVE TO SEE YOUR PROGRESS! You can send me photos, tag me on Insta, or even make a Youtube video showing your journey / results to this challenge. I will be making a ‘results’ video and It would be so awesome to shout you out / react to your progress. You can also join us in the girls-only Facebook group to stay motivated and inspired - click HERE!
Do not forget to warm up before and stretch after each workout. Let’s do this!
Interested in ordering my own supplement line with Women’s Best? Shop here!
Pina Colada - Fit Whey Protein
Mojito - Amino & Energy
Raspberry Sorbet - BCAA’s
Many of the cardio workouts have lots of jumping and explosive exercises. If you are looking for something that is low impact and apartment friendly, here is a list of my no-jumping cardio workouts. Just substitute the cardio sessions with any one of these!
NO JUMPING, LOW IMPACT *Full Body* HOME WORKOUT
CARDIO + ABS WORKOUT // No jumping, No noise, Low Impact
BEGINNER Fat Burning HIIT Workout (NO JUMPING) // Vicky Justiz
DAY 1
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: BOOTY WORKOUT CHALLENGE // THICCTOBER 🎃 WEEK 1 WORKOUT REPEAT X3 TOTAL
WORKOUT TIME: 35 MINUTES
DAY 2
HIIT / CARDIO: INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥
WORKOUT TIME: 30 MINUTES
DAY 3
REPEAT DAY 1:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: BOOTY WORKOUT CHALLENGE // THICCTOBER 🎃 WEEK 1 WORKOUT REPEAT X3 TOTAL
WORKOUT TIME: 35 MINUTES
DAY 4
HIIT / CARDIO: FAT BURNING CARDIO WORKOUT 💦INTENSE & SWEATY HIIT
HIIT / CARDIO 2: BELLY FAT BURN WORKOUT 🔥 HIIT Cardio Workout
UPPER BODY: Arm, Shoulder, & Back Workout | HOME WORKOUT, No Equipment
WORKOUT TIME: 30 MINUTES
DAY 5
REPEAT DAY 1:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: BOOTY WORKOUT CHALLENGE // THICCTOBER 🎃 WEEK 1 WORKOUT REPEAT X3 TOTAL
WORKOUT TIME: 35 MINUTES
DAY 6
ABS: 500 CRUNCH CHALLENGE
HIIT CARDIO: Home HIIT CARDIO Workout - BURN FAT AT HOME
VACUUMS: STOMACH VACUUM TUTORIAL
WORKOUT TIME: 25 MINUTES
OPTIONAL: Repeat HIIT CARDIO x 2 for a 40 min workout
DAY 7
One week of workouts is DONE! REST, ENJOY YOUR DAY, YOU DESERVE IT!
No workouts today, but here are some fun videos to watch:
DAY 8
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: BUTT LIFT WORKOUT // Sculpt Your Booty - Workout Challenge
WORKOUT TIME: 45 MINUTES
DAY 9
UPPER BODY: Upper Body HOME WORKOUT - NO EQUIPMENT!
WORKOUT TIME: 20 MINUTES
DAY 10
REPEAT DAY 8:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: : BUTT LIFT WORKOUT // Sculpt Your Booty - Workout Challenge
WORKOUT TIME: 45 MINUTES
DAY 11
CARDIO / FULL BODY: BELLY FAT BURN in 10 mins | At Home HIIT Cardio WORKOUT 💦
CARDIO: INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥
WORKOUT TIME: 30 MINUTES
DAY 12
REPEAT DAY 8:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: BUTT LIFT WORKOUT // Sculpt Your Booty - Workout Challenge
WORKOUT TIME: 45 MINUTES
DAY 13
ABS + CARDIO: CARDIO + ABS WORKOUT // No jumping, No noise, Low Impact
CARDIO 2: FAT BURNING CARDIO WORKOUT 💦INTENSE & SWEATY HIIT
WORKOUT TIME: 40 MINUTES
DAY 14
WOW! You are MORE than halfway through this challenge! YOU ARE KILLIN’ IT!
No workouts today, but here are some fun videos to watch:
DAY 15
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: SIDE BOOTY WORKOUT || Booty Workout at Home (repeat workout x3 or x4 times)
WORKOUT TIME: 40 MINUTES
DAY 16
HIIT / CARDIO: BELLY FAT BURN WORKOUT 🔥 HIIT Cardio Workout
UPPER BODY: Arm, Shoulder, & Back Workout | HOME WORKOUT, No Equipment
WORKOUT TIME: 20 MINUTES
DAY 17
REPEAT DAY 15:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: SIDE BOOTY WORKOUT || Booty Workout at Home (repeat workout x3 or x4 times)
WORKOUT TIME: 40 MINUTES
DAY 18
HIIT CARDIO: : INTENSE 15 MINS CARDIO - Fat Burning WORKOUT 🔥 repeat x2
WORKOUT TIME: 40 MINUTES
DAY 19
REPEAT DAY 15:
GLUTE ACTIVATION: 5 MIN GLUTE ACTIVATION ROUTINE
BOOTY WORKOUT: SIDE BOOTY WORKOUT || Booty Workout at Home (repeat workout x3 or x4 times)
WORKOUT TIME: 40 MINUTES
DAY 20
HIIT / CARDIO: BELLY FAT BURN in 10 mins | At Home HIIT Cardio WORKOUT 💦
FULL BODY: 15 MIN FULL BODY WORKOUT BURN 🔥 Get stronger, burn fat!
WORKOUT TIME: 40 MINUTES
DAY 21
YOU DID IT! YOU FINISHED THE CHALLENGE! You are an absolute ROCKSTAR.
Enjoy the day and make it extra sweet with this full body stretch: