Fit

30 Day Booty Shorts Challenge

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 disciplinairy, 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 do throughout the month. Aranka is going to show you how it’s properly done.

1. Squats
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.

#Fitgirlcode_instructions-Squats

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. 

#Fitgirlcode_instructions-Donkey-Kick

3. Lunges
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.

#Fitgirlcode_instructions-Lunges

 

THE 30 DAY BOOTY SHORT CHALLENGE SCHEDULE

Schedule-6600x400_Booty-Short-Challenge

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!

So, are you with us? Let us know and don’t forget to tag #FITGIRLBOOTYSHORTS on InstagramFacebook and Twitter, we always love to see your pictures!

HAPPY WORKOUT!

 

Leave a Comment

Comments

  1. Claire

    Die squats en lunges zijn die in totaal of per kant? (dus van dag 1 doe je 10 in totaal of 10 per Been?

  2. laura

    Leuk!
    Ben ook benieuwd of dit per kant is, of in totaal. En moet je dan eerst alles van links doen, en daarna rechts? Of telkens afwisselen per been?!

  3. Laura

    Hoi Laura en Claire, de oefeningen zijn per been. Dus als er 10 lunges staan in het schema, doe je er 10 met je linkerbeen en 10 met je rechterbeen. Je mag uiteraard zelf beslissen of je eerst het linkerbeen doet en daarna het rechterbeen of dat je om en om doet 🙂 X Laura

  4. Izzy

    Are the donkey kicks and lunges per leg or total?

    • Laura

      Per leg! x Laura

  5. Wieneke

    leuk! zin om te doen =)

  6. Morgan

    Hey!
    Ik begin vandaag pas, moet ik gisteren inhalen of zal ik gewoon bij dag 2 beginnen?

    X

    • Aranka

      Hi Morgan! Leuk dat je gaat beginnen :). Je kan bij dag twee gewoon beginnen. Of nu dag een en een dagje langer doorgaan! Xo

  7. Sjanneke

    Ben begonnen. Foto genomen.. Die ik uiteraard nog niet post;-).

  8. Diara

    I’m a bit late but I’m on board. I’m going on holiday next month and although I’m thin I’m not fit.

  9. vivian

    Hello, I’m new to this community. I wanted to tell you that I love this website!! Quick question, what do you have to do to keep up after you’re with the challenge?

    • Laura

      Hi Vivian, thank you and welcome to #FITGIRLCODE! You can keep doing the challenge and increase the exercises, or you can also start a new challenge. We have new ones every month so there is a lot to do! X Laura

  10. Diara

    I just finished day 10 of the challenge and I have a quick question. As the number of repetitions increases should I break them down in series with a little bit of rest between them ?

    • Marjet

      I would like to know that too 🙂

  11. Dollboxx booty shorts

    The above exercises are very much effective and this is my day 29th,even I could see the effect on my body and my lower body parts.Specially the butt is getting in shape.

    • Laura

      Yay! We love to hear that! How did you find the exercises?
      X

      Laura