Buns of Steel in a Month

Buns of Steel in Just 1 Month

Here’s an easy, fun and highly effective workout to tone and strengthen your backside (butt!) in just 4 weeks. You don’t even need to join a gym. You do need to be dedicated, self motivated, and willing to push yourself. You will also need to make some changes in your diet, which I will make suggestions for at the end.

Three days a week:

3 sets of 25 front, walking lunges
3 sets of 25 side lunges
3 sets of 25 step-ups (up & down on a flat surface about 2 feet high)
3 sets of 20 body weight squats (deep, try touching the ground with fingers) After two weeks, add a jump between each squat, reaching up as high as you can with your arms as you jump.

The other four days a week:

Do intense cardio for 30-45 minutes, working up to 45 minutes by the fourth week. Examples could be running, fast paced walking, spinning, swimming, elliptical machine/stair master, just to name a few.

Be diligent, push yourself hard and don’t give up before you’ve reached the four week goal. You will see a tighter, firmer, leaner butt guaranteed! Make sure you are eating 4-5 small meals a day similar to the ones below. Stay well hydrated (10, 8oz. glasses of water daily). Don’t skip breakfast! Good Luck!!

Oatmeal-1/2 cup
3 egg whites

Meal Replacement Shake

Grilled chicken breast
Broccoli-1 cup
Whole wheat pasta & marinara-1/2 cup

Protein shake

Grilled Salmon
Asparagus-1 cup
Red skin potatoes-2

½ Turkey sandwich-Whole Wheat bread
Red apple-1

Grilled chicken salad with 2 tsp
low fat dressing and lots of veggies
Whole grain/Brown rice-3/4 cup

Grilled flank steak
Zucchini & squash-1 cup

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