Helllllllloooooooooooooooooooooooo Hump Day {!!!!}
I am SUPER excited to officially announce that my newest challenge to Get Your BEST BIKINI BUTT in May starts tomorrow!!!! Yay!
I’m really looking forward to this challenge for two reasons;
#1:
Summer is right around the corner and a lower body challenge is the best way to keep me motivated to keep killing my workouts & aim to look my best for Summer. The more motivated I am, the more motivation I have coming your way! lol!
#2:
I’m super excited to meet some new people, see some new faces & hopefully see some awesome results in your end!!!
What I’m looking for out of this challenge is to create some sexy mean legs for summer & of course, a great a$$ too! lolz! Squats are the norm for people to “go-to” when they aim for a killer lower body. As squats are excellent for your lower body, hip bridges and jump squats are also a great combo for a killer lower body challenge.
This isn’t your ordinary every day challenge,
So let me get into the challenge.
GET YOUR BEST BIKINI BUTT IN MAY {!!!}
Challenge Rules
1) Follow the calendar and complete the total reps for each exercise listed on the specific day of the month.
2) Complete these exercises whenever it is convenient for you. Morning, afternoon, evening – it doesn’t matter.
Aim to complete your exercises at the same time of each day. If you can’t it doesn’t matter but it will give you that much more time for rest & recovery.
3) After completing your challenge for the day, tweet me, instagram a picture & tag me or simply comment below on your progress. (You don’t have to do this every day if you don’t want too, but it would be so much more fun if you do!!)
Oh, and let’s use the hashtag #BestBikiniButt
You’ll see me instagrammin’ some pics for sure. I’ll definitely keep you all updated with my progress too! So be sure to follow me on Twitter & Instagram & you can also like my Facebook page too!!
If you don’t already, what’s the deal ??? 
4) HAVE FUN with this challenge & share to all of your friends. Do it with them, compete against them for time – but be sure not to “rush” yourself through the exercises. Form is everything!!
That’s it, those are all the rules.
SIMPLE as PIE!
Really, talking about it is the simple thing, I’m really not looking forward to the jump squats because for me, they are one exercise that really gets my heart racing.
As you see this challenge is NOT every day of the month. Reason being is because this challenge is meant to really bring out the lactic acid in your muscles (due to the high reps) and really make your muscles burn, therefore you will need appropriate rest time in between each day.
REST is super important during this challenge because, well, let’s face it. This challenge is no piece of cake. Weighted bridges and jump squats are going to kick my ass. BIG time.
Enjoy your rest days from the challenge – but still keep going with your regular workout schedule. For me, I will still be continuing my regular workouts around this challenge. Here’s a great tip for you; PLAN your whole month of workouts today.
Write down what muscle groups you are working each day, and allow your “leg day” or “lower body day” to be the same day as the challenge. <<< obviously not every day, but aim for them to be on the same day when it comes to your leg day.
This is what I’m doing.
For example my first week looks like this:
Monday: Legs & Challenge
Tuesday: Back
Wednesday: Shoulders & Challenge
Thursday: Biceps & Triceps
Friday: Chest & Challenge
Saturday: Rest Day
Sunday: Challenge only
I’ve done this for the whole month so I can continue the challenge without it effecting my regular workouts,
See the last 3 days of the month are all in a row……?
Yeah, I won’t be doing any leg days that week…lolz!
The Exercises Explained:
HIP BRIDGES: Lay supine on the floor, hold a dumbbell (or medicine ball) on your hips with both hands. Bend your knees keeping both feet positioned flat on the floor. Exhale and lift your hips as high as you can, bringing your lower back off the floor – but maintaining a neutral spine. Squeeze those gluteal muscles, inhale and return to starting position and repeat.
Tip: When you’re lifting your hips into the air, be sure to really squeeze your glutes and push your hips up to the ceiling.
Check out a weighted hip bridge shown here. (just minus out the double pulsing)
JUMP SQUATS: Begin in a standing position, bending both knees to at least a 90 degree angle, while pushing your hips back and keeping back straight & core tight. Explode upwards, jumping off both feet into the air as high as you can while landing softly on both feet.
It is completely up to you if you want to include weight while performing the hip bridges. If you do NOT want to use weight, check out this tutorial where it shows how to complete them without using weight, but remember we’re keeping both feet on the ground for this challenge.
Also, the reps are pretty high in this challenge but are meant to be completed without any rest. This will be VERY hard to do as the reps get higher, so take a super quick break whenever you need to, and get back into the challenge.
What YOU can do for me!
For those of you who are completing this challenge & are bloggers, it would be awesome if you added my button to your blog to let your readers know you’re in on the challenge! You should also encourage them to challenge themselves too!
Spread the word & all girls this summer will be rockin’ their Best Butts!
If you aren’t a blogger, I’m sure you still have social media – so be sure to still interact with me and keep me posted on your progress.
Remember while completing this challenge to eat healthy foods & maintain your regular exercise in order to help you get your best results. No cheating yourself, you’re the only one who can really push yourself throughout this challenge & I want you to rock it!!
So Excited!!
Yay!! Let’s do this !!!!!
Sexy Summer Butt’s HERE WE COME!!
xxKaren
