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30 Day Booty Building Challenge

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For anyone looking to build a perkier backside, you must shape it with muscle! This means you need to use a variety of exercises that work the glutes, hamstrings and inner/outer thighs from different angles, with different techniques, sequences, rep ranges and load. The glutes need lots of volume, regularity and direct activation. If there’s any muscle that  will grow from high training frequency, the glutes are it. So, I have put together a 30 day workout plan that specifically focuses on the butt! I put a lot of thought into the order of this list. There are rest days every few days. So, if you miss a day, you can always catch  up on the rest days. Some of these workouts are just 10 minutes and some are as long as  45 minutes. You can do ALL of these workouts at home! When it comes to seeing results  the two most important factors are: consistency and the mind-muscle connection. That  means you need to stick with the workout plan and focus on every rep with each workout.  I tried to make this list as easy as possible to follow. Just click on the workout title next to  the given day and you'll be taken directly to the video. If you are too sore one day then I recommend skipping a day and catching up the next day. I organized the workout so that each day focuses on different parts of the lower body and glutes. That will prevent the same exact muscles from being worked 2 days in a row. Remember, the glutes grow with food and strength training. So, make sure you are taking in lots of protein and water. Happy gluting!

 

Glutes Side by Side



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