Donkey Booty Booty Blaster Challenge

#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 ;)