Brazilian Butt Lift Challenge The Perfect Butt Workout
hey guys welcome to the bad ass booty program this is a Brazilian Butt Lift Challenge I've created for you to get results this program is a two week challenge all the details to this challenge are below go ahead and read it through in a nut shell its about 30 min long
strictly working on your booty so if u stick to it for two weeks I promise u will see results if your ready grab a mat some water and lets get cracking ok guys so starting with your feet 6 inches apart exhale come into squat keeping arms extended fingers pointing up deep squat imagine like your sitting right into a chair take it all the way down now
releasing here to the mat inhale exhale come into bridge and push for two push up for 3 as the hips come up your hands come down and 7 hold it here squeeze the glutes drop the arms down and lift the left leg up
think of touching the ceiling with your toes flex your foot lower the leg point kick the leg up flex point 3 and 8 hold and baby pulses hold releasing your foot switching foot to the next side
lift the pelvis think of touching the ceiling with your foot lift as high as you can flexing the foot and lowering the leg point and kick one flex point 2 don't let the hips start to drop to the floor and pulse 8 more
very nice release your foot down and then release your body down rolling over to your side now and bending that button knee forward kick the top leg up and down knee pointed towards the front keep hips square from here bring yourself up to knee side plank
Get a Butt Like Kim Kardashian in 4 Minutes
All right. For this athome 4 minute buttworkout, we're going to be doing hip thrusts. And if you don't know how todo hip thrusts, go to downloads hip to see how to do hip thrusts.Okay. Let's get ready. Get your chair and place it securely against thewall like this, and get yourself set up like this. Okay. When I saygo, we're going to start doing hip thrusts, and we're going to hold and squeezeat the top of each rep for 5 seconds. All right. We're going to startin 5 seconds. Get ready. 5,4,3,2,1.
Go. All right. Come on. Squeeze that butt.Make it a tight fist. Squeeze it. Squeeze it. Come back down, right backup. The whole time, I want you to pretend that your butt is like a fist andyou want to squeeze that fist tight. Squeeze it hard. Come on, tighten itup. Tight butt. Come back up. All right. Squeeze it. Squeeze it, workingthat butt. It's just a short 4 minute butt workout. Don't quit. All right,go back down. Come back up. Squeeze, squeeze, come on. Make that tightfist, come on, squeeze it tight. Go back down, come back up. Come on, squeezethat butt.
Your butt should be so hard right now, itshould be real hard. Rock hard butt. Go down, come back up. All right. Squeeze,squeeze it, squeeze it tight. Come on. Tighten it up. Come on. 5seconds. Go back down, come back up. Come on, we're almost finished. Come on.Squeeze it. Keep squeezing it. Keep squeezing it. Go back down, go back downright now. All right. Come back up. Squeeze it again. And look, if thisis too easy for you, use some extra weight. Come on, challenge yourself.Go back down, come back up. Momma, let's make that fist. Always make thatfist with your butt. Always
squeeze it, squeeze, squeeze, go back down.Right back up. Is this the last oneé I don't know. Squeeze. Stay in therewith me, hang in there. Come on, keep squeezing, keep working. Go back down.All right, I lied to you. This is the last one. Come on, squeeze. Squeezeit tight. Make a tight fist with your butt. Come on, squeeze, it's thelast one. All right, come back down. All right, now 1 leg. Come on, 10 ofthese. 1, keep going. Keep going. Just 10 of these. Come on. Keep going.If it's too hard, use both of your legs. Come on, keep going. Keep going.If you can only do 5, that's
Okay. But we're going to do 10. If you cando more than 10, go ahead. Do that, but hang in there. Don't you quit. It'sjust a 4 minute workout. Come on, don't stop. Come on, don't stop. Comeon, 3 more. Come on, hang in there. 1 leg, come on, keep going. Push yourself.Working that butt. Don't you ever quit. Think about how nice you'regoing to look. All right, going back to 2 legs again. Come on, come down,come back up. Squeeze, make that fist. Hold it. This workout is halfway over.Don't you give up, you've made it this far, you might as well just finishit out.
Come back up, squeeze it, make a tight fist.Remember your butt is a fist. Squeeze that fist. Come back up. Hold it,squeeze it tight. Squeeze, squeeze. Come on, come back down, go backup. I don't want you to quit. I don't want you to quit. If 5 seconds is toolong, squeeze for 3 seconds, but don't you quit. Come down, come back up.Come on, this workout is almost over. Keep squeezing. Keep on squeezing.All right, go down, come back up. See, look, you only have about 4more left. Just 4 more left. Come on. Hang in there. Don't you even think aboutquitting. Go down, come back