#CSIMSFitness

‘Donkey Booty’ Booty Blaster Challenge

Welcome to 30 days of intense booty workouts brought to you by #CSIMSFitness. During the course of these 30 days you will be challenged with some amazing gluteus muscle workouts.

This challenge will target the:

  • Gluteus maximus
  • Gluteus meduis
  • Gluteus minimus
  • Tensor fasciae latae (hip)

Yes, this challenge will be challenging, I wouldn’t lie to you, but the results you will see at the end of the 30 days will be more than worth it. And you’re not alone!!! I will be joining each and every one of you in the wonderful journey as well.

*Be sure to submit yourbefore and after photos for this challenge and include your instagram name if you wish to be featured! You can also include videos of you doing the exercises and you IG name as well!!

The video demonstrates how to do each exercise and the exact name of the exercise making it easier to follow this document. Below is a list of every exercise, when you will do them and exactly how many you will do; also including rest days. Most important thing to do during this challenge is drinking plenty of water to help replenish your muscles and stretch. Since this challenge is all about your legs make sure you stretch them out ESPECIALY on your off days! It will help with the soreness.

Now lets get started!!!

Day 1:

  • Pulse squats- 3 sets of 10 reps
  • Squats – 3x10
  • Kickbacks - 3x10
  • Pulse kickbacks - 3x10
  • Jumping squats – 3x10
  • Walking squats – 3x10 (When you do 10 walks forward and 10 walks backwards that is 1 set and you will repeat this 3 times)
  • Pulse lunges – 3x10
  • Jumping lunges – 3x10
  • Side squats – 3x10
  • Deep squats – 3x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 2:

  • Pulse squats - 3 sets of 12 reps
  • Squats – 3x12
  • Kickbacks - 3x12
  • Pulse kickbacks - 3x12
  • Jumping squats – 3x12
  • Walking squats – 3x12 (12 walks forward & 12 walks backwards= 1 set)
  • Pulse lunges – 3x12
  • Jumping lunges – 3x12
  • Side squats – 3x12
  • Deep squats – 3x12
  • Squats (yes twice!) 1 rep of 100 squats

Day 3:

  • Pulse squats - 2 sets of 13 reps
  • Squats – 2x13
  • Kickbacks - 2x13
  • Pulse kickbacks - 2x13
  • Jumping squats – 2x13
  • Walking squats – 2x13
  • Pulse lunges – 2x13
  • Jumping lunges – 2x13
  • Side squats – 2x13
  • Deep squats – 2x13
  • Squats (yes twice!) 1 rep of 100 squats

Day 4: REST DAY

Day 5:

  • Pulse squats - 3 sets of 14 reps
  • Squats – 3x14
  • Kickbacks - 3x14
  • Pulse kickbacks - 3x14
  • Jumping squats – 3x14
  • Walking squats – 3x14
  • Pulse lunges – 3x14
  • Jumping lunges – 3x14
  • Side squats – 3x14
  • Deep squats – 3x14
  • Squats (yes twice!) 1 rep of 100 squats

Day 6:

  • Pulse squats - 3 sets of 15 reps
  • Squats – 3x15
  • Kickbacks - 3x15
  • Pulse kickbacks - 3x15
  • Jumping squats – 3x15
  • Walking squats – 3x15
  • Pulse lunges – 3x15
  • Jumping lunges – 3x15
  • Side squats – 3x15
  • Deep squats – 3x15
  • Squats (yes twice!) 1 rep of 100 squats

Day 7:

  • Pulse squats - 4 sets of 10 reps
  • Squats – 4x10
  • Kickbacks - 4x10
  • Pulse kickbacks - 4x10
  • Jumping squats – 4x10
  • Walking squats – 4x10
  • Pulse lunges – 4x10
  • Jumping lunges – 4x10
  • Side squats – 4x10
  • Deep squats – 4x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 8: REST DAY

Day 9:

  • Pulse squats - 4 sets of 12 reps
  • Squats – 4x12
  • Kickbacks - 4x12
  • Pulse kickbacks - 4x12
  • Jumping squats – 4x12
  • Walking squats – 4x12
  • Pulse lunges – 4x12
  • Jumping lunges – 4x12
  • Side squats – 4x12
  • Deep squats – 4x12
  • Squats (yes twice!) 1 rep of 100 squats

Day 10:

  • Pulse squats - 4 sets of 13 reps
  • Squats – 4x13
  • Kickbacks - 4x13
  • Pulse kickbacks - 4x13
  • Jumping squats – 4x13
  • Walking squats – 4x13
  • Pulse lunges – 4x13
  • Jumping lunges – 4x13
  • Side squats – 4x13
  • Deep squats – 4x13
  • Squats (yes twice!) 1 rep of 100 squats

Day 11:

  • Pulse squats - 5 sets of 10 reps
  • Squats – 5x10
  • Kickbacks - 5x10
  • Pulse kickbacks - 5x10
  • Jumping squats – 5x10
  • Walking squats – 5x10
  • Pulse lunges – 5x10
  • Jumping lunges – 5x10
  • Side squats – 5x10
  • Deep squats – 5x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 12:

  • Pulse squats - 6 sets of 10 reps
  • Squats – 6x10
  • Kickbacks - 6x10
  • Pulse kickbacks - 6x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Pulse lunges – 6x10
  • Jumping lunges – 6x10
  • Side squats – 6x10
  • Deep squats – 6x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 13: REST DAY

Day 14: (From here on out you will see a memo similar to this telling you break the sets up to morning and night if it’s more than 5 sets)

  • Pulse squats - 4 sets of 10 reps
  • Squats – 4x10
  • Kickbacks - 4x10
  • Pulse kickbacks - 4x10
  • Jumping squats – 4x10
  • Walking squats – 4x10
  • Pulse lunges – 4x10
  • Jumping lunges – 4x10
  • Side squats – 4x10
  • Deep squats – 4x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 15:

  • Pulse squats - 5 sets of 11 reps
  • Squats – 5x11
  • Kickbacks - 5x11
  • Pulse kickbacks - 5x11
  • Jumping squats – 5x11
  • Walking squats – 5x11
  • Pulse lunges – 5x11
  • Jumping lunges – 5x11
  • Side squats – 5x11
  • Deep squats – 5x11
  • Squats (yes twice!) 1 rep of 100 squats

Day 16:Pulse squats - 5 sets of 11 reps

  • Squats – 5x11
  • Kickbacks - 5x11
  • Pulse kickbacks - 5x11
  • Jumping squats – 5x11
  • Walking squats – 5x11
  • Pulse lunges – 5x11
  • Jumping lunges – 5x11
  • Side squats – 5x11
  • Deep squats – 5x11
  • Squats (yes twice!) 1 rep of 100 squats

Day 17: REST DAY

Day 18:

  • Pulse squats - 4 sets of 12 reps
  • Squats – 4x12
  • Kickbacks - 4x12
  • Pulse kickbacks - 4x12
  • Jumping squats – 4x12
  • Walking squats – 4x12
  • Pulse lunges – 4x12
  • Jumping lunges – 4x12
  • Side squats – 4x12
  • Deep squats – 4x12
  • Squats (yes twice!) 1 rep of 100 squats

Day 19: (Do 3 reps in the morning and 3 reps at night)

  • Pulse squats - 6 sets of 10 reps
  • Squats – 6x10
  • Kickbacks - 6x10
  • Pulse kickbacks - 6x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Pulse lunges – 6x10
  • Jumping lunges – 6x10
  • Side squats – 6x10
  • Deep squats – 6x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 20:

  • Pulse squats - 4 sets of 10 reps
  • Squats – 4x10
  • Kickbacks - 4x10
  • Pulse kickbacks - 4x10
  • Jumping squats – 4x10
  • Walking squats – 4x10
  • Pulse lunges – 4x10
  • Jumping lunges – 4x10
  • Side squats – 4x10
  • Deep squats – 4x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 21:(Do 3 reps in the morning and 3 reps at night)

  • Pulse squats - 6 sets of 10 reps
  • Squats – 6x10
  • Kickbacks - 6x10
  • Pulse kickbacks - 6x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Pulse lunges – 6x10
  • Jumping lunges – 6x10
  • Side squats – 6x10
  • Deep squats – 6x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 22:

  • Pulse squats - 5 sets of 12 reps
  • Squats – 5x12
  • Kickbacks - 5x12
  • Pulse kickbacks - 5x12
  • Jumping squats – 5x12
  • Walking squats – 5x12
  • Pulse lunges – 5x12
  • Jumping lunges – 5x12
  • Side squats – 5x12
  • Deep squats – 5x12
  • Squats (yes twice!) 1 rep of 100 squats

Day 23: REST DAY

Day 24:

  • Pulse squats - 3 sets of 20
  • Squats – 3 sets of 20
  • Kickbacks - 3 sets of 20
  • Pulse kickbacks - 3 sets of 20
  • Jumping squats – 3 sets of 20
  • Walking squats – 3 sets of 20
  • Pulse lunges – 3 sets of 20
  • Jumping lunges – 3 sets of 20
  • Side squats – 3 sets of 20
  • Deep squats – 3 sets of 20
  • Squats (yes twice!) 1 rep of 100 squats

Day 25:

  • Pulse squats - 3 sets of 15 reps
  • Squats – 3x15
  • Kickbacks - 3x15
  • Pulse kickbacks - 3x15
  • Jumping squats – 3x15
  • Walking squats – 3x15
  • Pulse lunges – 3x15
  • Jumping lunges – 3x15
  • Side squats – 3x15
  • Deep squats – 3x15
  • Squats (yes twice!) 1 rep of 100 squats

Day 26: (Do 3 sets in the morning and 3 sets at night)

  • Pulse squats - 6 sets of 10 reps
  • Squats – 6x10
  • Kickbacks - 6x10
  • Pulse kickbacks - 6x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Pulse lunges – 6x10
  • Jumping lunges – 6x10
  • Side squats – 6x10
  • Deep squats – 6x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 27: (For the sets of 8 do 4 sets in the morning and 4 sets at night and for 6, do 3 sets in the morning and 3 at night)

  • Pulse squats - 8 sets of 10 reps
  • Squats – 8x10
  • Kickbacks - 6x10
  • Pulse kickbacks - 6x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Jumping lunges – 6x10
  • Side squats – 8x10
  • Deep squats – 8x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 28: (For the sets of 10, do 5 sets in the morning and 5 at night, for the sets of 6, do 3 sets in the morning and 3 at night)

  • Pulse squats - 10 sets of 10 reps
  • Squats – 6x10
  • Kickbacks - 10x10
  • Pulse kickbacks - 10x10
  • Jumping squats – 6x10
  • Walking squats – 6x10
  • Jumping lunges – 6x10
  • Side squats – 10x10
  • Deep squats – 6x10
  • Squats (yes twice!) 1 rep of 100 squats

Day 29:

  • Pulse squats - 3 sets of 20
  • Squats – 3 sets of 20
  • Kickbacks - 3 sets of 20
  • Pulse kickbacks - 3 sets of 20
  • Jumping squats – 3 sets of 20
  • Walking squats – 3 sets of 20
  • Jumping lunges – 3 sets of 20
  • Side squats – 3 sets of 20
  • Deep squats – 3 sets of 20
  • Squats (yes twice!) 1 rep of 100 squats

Day 30:

  • Pulse squats - 3 sets of 25
  • Squats – 3 sets of 25
  • Kickbacks - 3 sets of 25
  • Pulse kickbacks - 3 sets of 25
  • Jumping squats – 3 sets of 25
  • Walking squats – 3 sets of 25
  • Jumping lunges – 3 sets of 25
  • Side squats – 3 sets of 25
  • Deep squats – 3 sets of 25
  • Squats (yes twice!) 1 rep of 100 squats

CONGRADULATIONS ON FINISHING THE #CSIMSFITNESS 30 DAY ‘DONKEY BOOTY’ BOOTY BLASTER CHALLENGE!!! NOW GO TAKE A #BELFIE AND ME IN IT @COOKIEEEDOUGH ;)