Round 1 BOOTy werk aka #rightfittass - Consistency

Time to build that bootie and tone those legs!!

Congratulations on making a commitment to your health and your core!! This is month 1 of a 3 set series!!   Welcome to your #RightFittAss Challenge!  (see what we did there lol)

This months focus is discovering the importance of consistency. 

The first round of Booty Werk is all about getting us accustomed to daily work and feeling SORE!  (yes that is the goal!)  In order to build and tone we need to create micro tears in those muscles!  

 

The full workout is 30 days long and you can start anytime!!  Simply declare in the facebook group what your start day is and what your end day will be!! And a challenge is always more fun with a friend to complain with - So grab a buddy and have them register too!!

Challenge Overview

 

Step 1:

 Take a before picture of your mid section (preferably front, side and back).  This is going to be very important for you to see how your shape is coming together.  In order to win FREE Booty #2 you have to have a documented before and after pic - this can be completely anonymous with no face or body showing.  

Step 2:

Save the workout to your phone (A screenshot will do)

30 Glute Bridges

25 Squats 

20 Donkey Kicks (20 each leg)

15 Fire Hydrants (15 each leg)

10 Jump Squats

10 Reverse Lunges (10 each leg)

15 Squat Pulses

20 Side Lunges (20 each leg)

25 Squats

30 Glute Bridges

Step 3:

Workout!!  This is the only month where you will complete the same workout every day because we want to to learn the movements and find confidence in your routine.  You will notice that the reps change and there are 4 scheduled break days but that is it!  No skips and no make up days allowed.  It is only 5-10 minutes pre day  - YOU CAN DO THIS!!!   

 

Watch this video to see full form and exercises in your routine!  You can press pause if you are not keeping up with the pace.  You can also alter the workout to make it more difficult if you are very conditioned as you will hear in the video.

 

 

The phases:

Day 1 - 9 (break on day 10)

30 Glute Bridges

25 Squats 

20 Donkey Kicks (20 each leg)

15 Fire Hydrants (15 each leg)

10 Jump Squats

10 Reverse Lunges (10 each leg)

15 Squat Pulses

20 Side Lunges (20 each leg)

25 Squats

30 Glute Bridges

Day 11-19 (break on day 20 and 21)

45 Glute Bridges

40 Squats 

30 Donkey Kicks (20 each leg)

20 Fire Hydrants (15 each leg)

20 Jump Squats

10 Reverse Lunges (10 each leg)

25Squat Pulses

20 Side Lunges (20 each leg)

40 Squats

45 Glute Bridges

Day 22-30 (Repeat set 2x through and has to be in a row)

30 Glute Bridges

25 Squats 

20 Donkey Kicks (20 each leg)

15 Fire Hydrants (15 each leg)

10 Jump Squats

10 Reverse Lunges (10 each leg)

15 Squat Pulses

10 Side Lunges (20 each leg)

25 Squats

30 Glute Bridges

Step 4:

Check In!!! Go to your personal facebook page and click "check in" and select RightFitt.  (please like the page now and go ahead and give us a good rating!)  You can post any comment and use the #RightFittachallenge so that we can review all of the posts. 

 

 If you would like to post a different pic or something real hilarious - please do!!  Just check in and use the hashtag so we can find!  If you do not want to win free abs but still want results - NO PROBLEM!!  Just check in to our private group!

 

STEP 5: 

Don't forget your nutrition.  If you join us and are working hard core on your lower body but you are still eating extra calories and a lack of nutrients, you are going to discover that you are getting bigger but not more tone.  That is not our goal.  We want to help you create SHAPE which requires healthy nutrition.  As you probably know - it's 80% nutrition and 20% fitness.  If you haven't been getting the weight loss results you desire - reach out for a free personal consult so we can talk about a strategy that will work FOR YOU!  Make sure you are in the following free group for additional support

RIGHTFITT COMMUNITY GROUP LINK

 

Also be sure to subscribe to our Youtube channel to get updates on nutrition, fitness and mindset

RightFitt YouTube Channel

Step 6:​

Reach out if you want a FREE health consultation!!  We can discuss your nutrition, exercise and energy mgmt as well as answer any of your questions!

Step 7:​

WIN!??  If you complete all the days and reps, check in publicly 27 times and provide a before and after pic (anonymous post option for those not wanting share) -  You will get the next Booty challenge for no entry fee. 

PEOPLE CAN JOIN UP ANYTIME!!  THIS CHALLENGE CAN BE DONE IN ANY 30 DAY PERIOD!! 

If you have questions - text Caley at 720-275-9588​

Additional tools for success

Nutrition guidance

25 to 35g protein

Up to 300 calories

Suggestion to play with your Healthy Formula 1 in Waffles, Pancakes, Muffins, Cupcakes and Crepes.  

Recipes are in the RightFitt Community Facebook Group

25 to 35g protein

Up to 300 calories

Enjoy one of our many holiday flavor Formula 1 shakes like pumpkin spice, carrot cake, caramel drizzle frappuccino or praline 'n cream.

(if you are not doing shakes, follow macro guidelines above)

10-15g protein

100-200 calories

You should have 1-2 snacks per day.  You will notice if you follow those ratios of calories to protein - you will not be able to have a large carb serving  

Try:

Cottage cheese, greek yogurt, jerky, deli meet, tuna, veggies or protein bars.

40 - 50g protein

400 - 600 calories

Your main meal each day does NOT have to be at night - you can mix and match these any way that makes sense for you.  (bfast lunch or dinner)

For one meal focus on including:

  • Protein

  • Raw Veggie

  • Cooked Veggie

  • 1 Serving Carb

Need Meal Ideas?  Try one of these links to help you find some yummy recipes! 

QUICK RECIPE LINKS

SKINNY TASTE

Look for recipes that have a 10% protein ratio.  That means if a recipe is 500 calories than It should have close to 50g protein

GOT 

QUESTIONS?

We can't wait to hear from you

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Brighton, CO 80601

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