Ultimate Butt Challenge ♥ Glutes, Hamstrings & Quads | Koh Kut

https://www.bohobeautiful.life
Challenge Description Below!!

Back by popular demand this is your ultimate "butt lift, glute building, leg toning - whatever you prefer to call it" challenge! If you stick to this challenge you will begin to see incredible definition and toning in that area of your body. This workout is not going to be easy so please be patient with yourself. As the muscles get stronger, the exercises will get easier and the results will begin to show.

Don"t worry if you have to take breaks or even stop during the exercises for the first week or so. Its completely normal to feel your muscles become fatigued, therefore adding some of the recommended yoga classes along with the challenge is highly recommended to avoid muscle soreness.

Be strong, be patient, work hard, and have fun!


---THE 2 WEEK CHALLENGE---


♥ WEEK 1 ♥
One Set = One time through the video: 20 min total glute workout*

Day 1: One Set + followed by the yoga video below:
https://www.youtube.com/watch?v=gbiHWx97x60

Day 2: One Set + followed by the yoga video below:
https://www.youtube.com/watch?v=oiPH-1sx39w&t=26s

Day 3: Day Off- Complete 1 Yoga Class from the list below*

Day 4: One Set + Glute stretches found in the video below:
https://www.youtube.com/watch?v=gbiHWx97x60

Day 5: One Set+ followed by the yoga video below:
https://www.youtube.com/watch?v=UZ_xrAoi3vk&t=25s

Day 6 : Day Off- Complete 1 Yoga Class from the list below*

Day 7: One Set+ followed by the yoga stretch below:
https://www.youtube.com/watch?v=sa-hqx07ExY

Week 1 Yoga Class Suggestions:

Relaxing Yoga For Peace:
https://www.youtube.com/watch?v=KDH9yvnYT0o&t=10s

Perfect Yoga For Everyone:
https://www.youtube.com/watch?v=vDMVqMWLZaI

Full Body Gentle Flow:
https://www.youtube.com/watch?v=3_Q-yYfjeBM&t=25s


♥ WEEK 2 ♥
Adding some more body toning to continue to challenge the body*

Day 8: One Set + Arm Toning Video:
https://www.youtube.com/watch?v=Mlex28M-_Tk&t=3s

Day 9: Day Off- Complete 1 Yoga Class from the list below*

Day 10: One set + Yoga Workout For Your Core
https://www.youtube.com/watch?v=X2koA7Kz61s&t=3s

Day 11: One Set + Yoga For Leaner Legs
https://www.youtube.com/watch?v=TR5eXrF6wIA&t=25s

Day 12: Day Off -Complete 1 Yoga Class from the list below*

Day 13: One Set + Yoga Workout For Core
https://www.youtube.com/watch?v=I-bG5E00PPY

Day 14: One Set + Yin Yoga For Release
https://www.youtube.com/watch?v=pL1RWA_Qavs&t=32s

Week 2 Yoga Class Suggestions:

Deep Slow Muscle Release:
https://www.youtube.com/watch?v=ICanFGTsW8c&t=25s

Yin Yoga Fusion:
https://www.youtube.com/watch?v=-fac_iJ8Nw8&t=25s

Yoga For Mindfulness:
https://www.youtube.com/watch?v=Ax7FWso-RGk&t=25s


♥ DAY OFFS ♥
This is your time to let the muscles rest. However, including a yoga class will make sure the muscles get time to recover and release any built up lactic acid through deep yoga stretches. So pick one class from the suggested video list below each week to choose a yoga video thats right for you.

♥ CHALLENGE GUIDELINES ♥

♥ Drink at least 2 L of water per day through the challenge.

♥ Get at least 8 hours of sleep per night so your muscles have time to recover and rest.

♥ And always remember one last thing, if you want the best results you have to apply 2 rules and stick to them: You have to work hard AND eat clean. I eat a plant based diet which helps a lot and I highly recommend it. But the working hard piece comes from within each of us... you have to commit yourself everyday to the idea of achieving whatever healthy look you desire.

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DISCLAIMER:

All content on our channel is subject to copyright or other intellectual property ownership by Boho Beautiful Ltd. The ideas, workouts, recipes and other opinions expressed here reflect our experiences and opinions and are not intended to be, or to replace, medical advice. We do not hold ourselves out to be dieticians, nutritionists or medical professionals. Please consult your doctor before starting any diet or exercise program, particularly if you are breastfeeding or pregnant. By using our site, you understand and agree that neither Boho Beautiful Ltd. nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

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