Welcome 30 days of intense booty work with #CSIMSFitness (Donkey Booty)
Information
| 30 Day ‘Donkey Booty’ Booty Blaster Challenge |
Demonstration Video
Workouts
Below is a list of every exercise, when you will do them and exactly how many you will do; also including rest days. .
This is a more intense booty workout than the usually CSIMSFitness booty blaster workouts as seen in previous challenges and YouTube videos. Don't get discouraged; remember you can always break the workout up and do partial in the morning and partial in the evening.
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 ESPECIALLY on your off days! It will help with the soreness
This is a more intense booty workout than the usually CSIMSFitness booty blaster workouts as seen in previous challenges and YouTube videos. Don't get discouraged; remember you can always break the workout up and do partial in the morning and partial in the evening.
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 ESPECIALLY on your off days! It will help with the soreness
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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 (From here on, you will see a memo similar to this telling you to break the sets up to morning and night if it’s more than 5 sets) Day 14: Pulse squats - 7 sets of 10 reps 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 - 6 sets of 11 reps Squats – 6x11 Kickbacks - 6x11 Pulse kickbacks - 6x11 Jumping squats – 6x11 Walking squats – 6x11 Pulse lunges – 6x11 Jumping lunges – 6x11 Side squats – 6x11 Deep squats – 6x11 Squats (yes twice!) 1 rep of 100 squats Day 17: REST DAY Day 18: Pulse squats - 6 sets of 12 reps Squats – 6x12 Kickbacks - 6x12 Pulse kickbacks - 6x12 Jumping squats – 6x12 Walking squats – 6x12 Pulse lunges – 6x12 Jumping lunges – 6x12 Side squats – 6x12 Deep squats – 6x12 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 Pulse lunges – 6x10 Jumping lunges – 6x10 Side squats – 10x10 Deep squats – 9x10 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 CONGRATULATIONS ON FINISHING THE #CSIMSFITNESS 30 DAY ‘DONKEY BOOTY’ BOOTY BLASTER CHALLENGE!!! NOW GO TAKE A #BELFIE AND ME IN IT @COOKIEEEDOUGHHH ;) |
Before & After Photo Submission
Be sure to submit your before 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!
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Questions, Comments & Concerns
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