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This E-Book (30-Day Butt & Abs Tone-Up Challenge) and its associated content are for informational purposes only. Before performing any suggested testing and/or exercise assessments and practices, you should consult with a qualified professional who is familiar with such exercise assessment techniques and may properly interpret the results. By using this E-Book (30-Day Butt & Abs Tone-Up Challenge) you agree to hold harmless Alexa Brown, Alexa Jean Fitness, www.alexajeanfitness.com, www.alexajeanbrown.com and Lex Brown LLC from any liability or personal injury associated with any content on this E-Book (30-Day Butt & Abs Tone-Up Challenge e). We do not guarantee you will lose any weight just from reading this document. Your results are completely dependent on what you do with this knowledge. If you’re unsure if you should follow any of the guidelines mentioned within any of the content of this EBook (30-Day Butt & Abs Tone-Up Challenge) or site related to this content, contact a qualified professional.
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Week 1
MONDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. GLUTE BRIDGES - PERFORM 15 REPS
SINGLE LEG GLUTE BRIDGES - PERFORM 10 REPS (EACH SIDE)
TABLE TOP GLUTE BRIDGES - PERFORM 10 REPS
CROSS GLUTE BRIDGES - PERFORM 12 REPS (EACH SIDE)
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Week 1
TUESDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. CRUNCHES - PERFORM 15 REPS
FLUTTER KICKS - PERFORM 12 REPS
MOUNTAIN CLIMBERS - PERFORM 15 REPS (EACH SIDE)
KNEE TUCK CRUNCHES - PERFORM 10 REPS
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Week 1
WEDNESDAY
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Rest Day
Week 1
THURSDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. DONKEY KICKS - PERFORM 12 REPS (EACH LEG)
CROSSOVER GLUTE BRIDGES - PERFORM 10 REPS (EACH SIDE)
REVERSE LUNGE HOPS - PERFORM 12 REPS (EACH SIDE)
WALKING LUNGES - PERFORM 12 REPS (EACH SIDE)
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Week 1
FRIDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. SINGLE LEG TOE TOUCHES - PERFORM 10 REPS (EACH LEG)
RUSSIAN TWIST - PERFORM 10 REPS (EACH SIDE)
PLANK JACKS - PERFORM 15 REPS
BICYCLE CRUNCHES - PERFORM 12 REPS (EACH SIDE)
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Week 1
SAT-SUN
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Rest Days
Week 2
MONDAY
Abs & Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. JUMP SQUATS - PERFORM 10 REPS
LEG LIFTS - PERFORM 12 REPS
PLANK DIPS - PERFORM 10 REPS (EACH SIDE)
PLANK LEG LIFT - PERFORM 12 REPS (EACH SIDE)
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[email protected] Transaction: 182707
Week 2
TUESDAY
Butt & Thighs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. STRADDLES - PERFORM 12 REPS
SIDE LUNGES - PERFORM 12 REPS (EACH LEG)
SINGLE LEG DEADLIFTS - PERFORM 12 REPS (EACH LEG)
SPLIT SQUATS - PERFORM 12 REPS (EACH LEG)
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Week 2
WEDNESDAY
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Rest Day
Week 2
THURSDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. COMMANDOS - PERFORM 12 REPS
TOE TOUCHES - PERFORM 12 REPS (EACH SIDE)
SWIMMING PLANKS - PERFORM 10 REPS (EACH ARM)
PLANK TOE TAPS - PERFORM 12 REPS (EACH TOE)
12 Prepared exclusively for
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Week 2
FRIDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. BURPEES - PERFORM 10 REPS
CURTSEY LUNGE - PERFORM 12 REPS (EACH LEG)
SINGLE LEG GLUTE BRIDGES - PERFORM 12 REPS (EACH LEG)
DONKEY KICKS - PERFORM 15 REPS (EACH SIDE)
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Week 2
SAT-SUN
14 Prepared exclusively for
[email protected] Transaction: 182707
Rest Days
Week 3
MONDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. REVERSE PLANK LEG LIFT - PERFORM 10 REPS (EACH SIDE)
CROSSOVER TOE TOUCH - PERFORM 12 REPS (EACH SIDE)
STAR JUMPS - PERFORM 12 REPS
PLANK REACH THROUGHS - PERFORM 12 REPS (EACH SIDE)
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[email protected] Transaction: 182707
Week 3
TUESDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. STRADDLES - PERFORM 15 REPS
DONKEY KICKS - PERFORM 12 REPS (EACH LEG)
SUMO SQUATS - PERFORM 15 REPS
TABLE TOP GLUTE BRIDGE - PERFORM 12 REPS
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Week 3
WEDNESDAY
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Rest Day
Week 3
THURSDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. PLANK SHOULDER TAPS - PERFORM 10 REPS (EACH SIDE)
HEEL TOUCHES - PERFORM 15 REPS (EACH SIDE)
CRUNCHES - PERFORM 15 REPS
JACK KNIFES - PERFORM 12 REPS
18 Prepared exclusively for
[email protected] Transaction: 182707
Week 3
FRIDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. GLUTE BRIDGES - PERFORM 15 REPS
SINGLE LEG GLUTE BRIDGES - PERFORM 12 REPS (EACH SIDE)
TABLE TOP GLUTE BRIDGES - PERFORM 12 REPS
CROSSOVER GLUTE BRIDGES - PERFORM 12 REPS (EACH SIDE)
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[email protected] Transaction: 182707
Week 3
SAT-SUN
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[email protected] Transaction: 182707
Rest Days
Week 4
MONDAY
Abs
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. PLANK JACKS - PERFORM 15 REPS
PLANK COMMANDOS - PERFORM 12 REPS (EACH SIDE)
PLANK TAPS - PERFORM 15 REPS
PLANK BUNNY HOPS - PERFORM 12 REPS (EACH SIDE)
21 Prepared exclusively for
[email protected] Transaction: 182707
Week 4
TUESDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. BURPEES - PERFORM 12 REPS
PLANK LEG LIFT - PERFORM 15 REPS (EACH LEG)
FIRE HYDRANTS - PERFORM 15 REPS (EACH LEG)
SQUAT WITH SIDE LEG LIFT - PERFORM 12 REPS (EACH SIDE)
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Week 4
WEDNESDAY
23 Prepared exclusively for
[email protected] Transaction: 182707
Rest Day
Week 4
THURSDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. PLANK BIRDDOGS - PERFORM 15 REPS
KNEE TUCK CRUNCHES - PERFORM 15 REPS
BICYCLE CRUNCHES - PERFORM 15 REPS
DONKEY KICKS - PERFORM 15 REPS (EACH SIDE)
24 Prepared exclusively for
[email protected] Transaction: 182707
Week 4
FRIDAY
Butt
Perform these stretches before beginning the following workout.
Complete this circuit 4 times with 1 minute rest between each round. SIDE PLANK LEG LIFT - PERFORM 10 REPS (EACH LEG)
GLUTE BRIDGES - PERFORM 15 REPS
PLANK TOE TAPS - PERFORM 15 REPS (EACH TOE)
REVERSE PLANK LEG LIFT- PERFORM 12 REPS (EACH LEG)
25 Prepared exclusively for
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