Hello July! It’s a new month so that means we are starting our fourth challenge! We’re so happy with all the results of the previous challenges and of course your amazing effort and responses. So this month we’re kicking it off with the 30 Day Booty Shorts Challenge, and we invite you to join us!
WHY YOU SHOULD JOIN US
There are so many reasons you should join us: it’s helps you get fit (obviously), you train yourself to be disciplinary, it’s great for your self esteem and also, when you repeat something for 30 days you subconsciously teach yourself to add a certain routine to your lifestyle. So it makes it easier to work out! Ain’t that awesome!
AND HERE’S HOW…
We have made a schedule where you can see what kind of exercises and how many you’re supposed to throughout the month. Aranka is going to show you how it’s properly done.
Y’all remember the squats from our Squat challenge? Well, we’re bringing them back Instructions: Straighten you back // Keep your shoulders down // Stand with your feet slightly wider than hip-width apart // Make sure your toes are slightly pointing out // Lower your body down and back as if you are sitting down into a chair // Keep going until your thighs are parallel to the ground (or as close to parallel as possible) // Make sure your knees do not pass over your toes // Keep your abs tightly activated to ensure a straight spine // Rise back up slowly.
2. Donkey kicks
Kneel down on an exercise mat or towel // Use your hands to support your upper body // Lift one leg up and kick it straight in the air (upward) // Try to kick as high as possible // Lower your leg until your knee is just below parallel to the floor // Repeat the kick on the opposite leg.
Place your feet approximately at shoulder width and step forward with one foot // Inhale as you flex your right hip and knee while keeping your knee pointed in the same direction as your foot // Keep your torso upright as you continue to bend your right knee until it forms a right angle and your left knee is almost touching the floor. Ensure that your right knee does not extend beyond your toes // Come back up till both legs are straight and repeat.
Remember, this is YOUR challenge so try doing what you can do. Do not overdo it. You can challenge yourself, but try to do it wisely. It’s always better to get to your goal, even if it takes you longer than a month. The most important thing is that you get to your goal!