{"id":4962,"date":"2013-04-26T13:31:31","date_gmt":"2013-04-26T21:31:31","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=4962"},"modified":"2013-04-26T13:31:31","modified_gmt":"2013-04-26T21:31:31","slug":"fab-focused-challenge-its-bootyful-booty-time","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2013\/04\/fab-focused-challenge-its-bootyful-booty-time\/","title":{"rendered":"Fab & Focused Challenge..it’s Bootyful Booty Time!"},"content":{"rendered":"

Hey Chicks!<\/p>\n

It’s week 4 of our amazing new series \u201cShape Up with FIT CHICKS – Fab & Focused\u201d airing on Rogers TV<\/a> so\u00a0 we want to celebrate by challenging you to our week 4 Focus \u2013 Bootyful Booty time (aka a fab focus on the glutes!) !<\/p>\n

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  1. Complete Episode 4 of \u201cShape Up with FIT CHICKS -Fab and Focused\u201d Bootyful Booty on Rogers TV<\/a> (Check out local listings here)<\/li>\n
  2. OR if you are not a Rogers Subscriber \u2013 no stress chicks \u2013 you can do this challenge instead!<\/li>\n<\/ol>\n

    Complete the following \u201cFab & Focused\u201d\u00a0 Bootyful Booty workout<\/strong> on your own time but make sure you are working at that 9 out 10 <\/a>the whole time!<\/p>\n

    You will notice like the TV series the workout below is also a total body blaster! That means we do focus on the booty but get the whole body into the game so that you blast so many more calories to make every single second of this HIIT (High Intensity Interval Workout) count. So lets get to it chicks!!<\/p>\n

    \u201cFAB & FOCUSED\u201d BOOTYFUL BOOTY TIME WORKOUT<\/h3>\n

    WARM UP <\/strong>– Start with a 5 minute warm up \u2013 dynamic stretches like jogging, jumping jacks, arm swings etc. to get that blood flowing!<\/p>\n

    WORKOUT:<\/strong> Each move is 45 seconds followed by the focus move (the BOOTY move) which is one minute long complete it and move on to the next \u2013 try to limit breaks to 15 \u2013 30 seconds in between sections get a real HIIT workout and burn on!<\/p>\n

    Push Ups \u2013 45 seconds (lets get them out of the way;)
    \nHigh knees in place \u2013 45 seconds
    \nSide Lunges \u2013 1 minute (Alternate sides or do one minute each side to really feel the booty burn – see video below)<\/p>\n

    Alternating reverse lunges with a side shoulder raise \u2013 45 seconds
    \nStanding Mountain Climbers \u2013 45 seconds
    \nFigure 8 squats \u2013 1 minute (see video below)<\/p>\n

    Plank \u2013 45 seconds
    \nSkaters moving side to side \u2013 45 seconds
    \nTable top donkey kicks \u2013 1 minute (Feel like your heel is going to go through the ceiling and try to keep leg at 90 degree angle)
    \n <\/strong><\/p>\n

    Rest for 1 minute and then repeat the entire circuit!<\/strong><\/p>\n