Brazilian Butt Lift Challenge ♥ The Perfect Butt Workout

Whether you doing this as a single exercise or committing to the 14 day challenge this 15 min butt workout is targeted to tone, sculpt, and lift your glutes to shape your own perfect butt.


---THE 2 WEEK CHALLENGE---


♥ WEEK 1 ♥
One time through the video: 15 min

Monday: One Set
Tuesday: One Set
Wednesday: Day Off
Thursday: One Set
Friday: One Set
Saturday: Day Off


♥ WEEK 2 ♥
Two times through the video: 30 min
* Note- Use the video intro as a water break/rest before 2nd set*

Sunday: Two Sets
Monday: Day Off
Tuesday: Two Sets
Wednesday: Day Off
Thursday: Two Sets
Friday: Day Off
Saturday: Two Sets
Sunday: Two Sets


♥ DAY OFFS ♥
Cycle through & try various combinations of the following videos on your Day Off to ensure your glutes & body are stretched and rested:

Sore Glutes Yoga
https://www.youtube.com/watch?v=QaSVBBU-mnE

Post-Workout Yoga
https://www.youtube.com/watch?v=sa-hqx07ExY

Hip Opening Yoga
https://www.youtube.com/watch?v=ap27X41VzUc

Leg Flexibility Yoga
https://www.youtube.com/watch?v=mGt1sHCccz8

Morning Yoga Workout
https://www.youtube.com/watch?v=DVabBY-NXRg


♥ CHALLENGE GUIDELINES ♥

♥ Drink at least 2 L of water per day through the challenge.

♥ Always include this particular stretch video at the end of the workout: https://www.youtube.com/watch?v=QaSVBBU-mnE

♥ Include at least one dark green leafy salad per day. One of my favourite salad recipes: http://ohsheglows.com/2013/11/25/the-best-shredded-kale-salad/

♥ Get at least 8 hours of sleep per night so your muscles have time to recover and rest.

♥ And always remember one last thing, if you want the best results you have to apply 2 rules and stick to them: You have to work hard AND eat clean. I eat a plant based diet (yes im a vegan fitness girl) which helps a lot and I highly recommend it. But the working hard piece comes from within each of us... you have to commit yourself everyday to the idea of achieving whatever healthy look you desire.


So enjoy the challenge, sweat tons, & don't hesitate to come to me with questions, for advice, and to please tell me your story & show me your results!

xo
Juliana

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