20 Days to a Better Backside

blog-post_300x250_squatsIt takes approximately 20 days to form a habit. So what kind of impact could 20 days have on your backside? How would your derriere look after 100 squats? We believe that a mere twenty days could give you a firmer, perkier rear end. Strengthening your hamstrings, glutes, quads, abs, and lower back will also help you feel strong and confident. So follow these moves for 20 days to a better backside.

Day 1 15 squats
Day 2 10 deadlifts
Day 3 20 lunges (alternating legs, 10 on each side)
Day 4 16 Side lunge with a 8-10 lb dumbbell (alternating legs, 8 on each side)
Day 5 30 Step ups (step up onto a raised platform or bench, alternating legs, 15 on each side)
Day 6 10 Kettlebell swings (start in a wide squat with kettlebell in both hands and nearly resting on the floor, swing kettlebell up to shoulder height as you come up from a squat. Return to start)
Day 7 40 squats
Day 8 20 deadlifts
Day 9 34 lunges (alternating legs, 17 on each side)
Day 10 30 Side lunge with a 8-10 lb dumbbell (alternating legs, 15 on each side)
Day 11 40 Step ups (step up onto a raised platform or bench, alternating legs, 20 on each side)
Day 12 20 Kettlebell swings
Day 13 60 squats
Day 14 33 deadlifts
Day 15 50 lunges (alternating legs, 25 on each side)
Day 16 40 Side lunge with a 8-10 lb dumbbell (alternating legs, 20 on each side)
Day 17 60 Step ups (step up onto a raised platform or bench, alternating legs, 30 on each side)
Day 18 50 deadlifts
Day 19 35 kettlebell swings
Day 20 100 squats

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