Butt Burner 150

Type: Challenge

Muscle groups targeted: Lower body

Equipment: None! But wearing shoes that support your feet would be beneficial.

Length: 20 - 60 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 10 reps, 1 set, 1 min rest between exercises

Intermediate: 50 reps, 1 set, 45 seconds rest between exercises

Advanced: 100 reps, 1 set, 30 seconds rest between exercises

This week's workout is an intense squat challenge that will leave your legs exhausted! It’ll also introduce several variations of squats that you can use to mix up your workouts. We have included recommendations for the number of reps based on individual levels as well as videos to ensure proper ROM during each exercise!

Warm-Up - 5 min

1. Glute Bridge with a kick

2. Jog on spot

3. Squat to calf raise

4. Butt kicks

The Challenge

1. Squat

2. Narrow squat

3. Pop squats

4. Squat with a side kick

5. Wide squat

6. Squat to calf raise

7. Single leg (switch legs halfway through reps)

8. Pulse jump squats

9. Squat with a front kick

10. Jump squats

Cool-Down - 5 min

1. Standing quad stretch

2. Lunge to hamstring stretch

3. Butterfly stretch

4. Calf stretches against a wall

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.