In Exercise/ Fitness/ Lifestyle

Perky Butt Challenge

Workout Wednesday’s around here are far and few between! This weeks workout is focused on getting that perky butt of yours in shape for the fun summer season! Yes, that’s right ladies, bikini season is right around the corner and we all know you want to look sexy and confident while you are strutting your style at the beach! ūüôā

When we are exercising it is very important to understand the different types of exercises we do. For example, I used to think that endurance running was the be all and end all of exercises. ¬†All I would do was go out for a long run. I did that consecutively for an entire summer. I did not incorporate any strength training into my regimen. I definitely learned my lesson when I found a lot of body imbalances. I was getting injured more often than not. Now don’t get me wrong, running is a fantastic exercise for you and your cardiovascular endurance, BUT we need to understand that targeting¬†all aspects of exercising such as strength training and stretching are just as vital and of importance for our over all physical health.

I will elaborate more on this and simplify some muscle physiology for you to help you understand what I mean. Our body has 2 main different type of muscle fibers, Type I muscle fiber and Type II. Type I muscle fibers are obtained through endurance based exercises. These exercises vary from, walking, running, swimming, cycling and any exercise that is performed for a prolonged period of time. Type II muscle fibers are activated with short, powerful and fast bouts of strength training exercises. These exercises include squatting, jumping, bicep curls, etc.

Type I muscle fibers are small in diameter which explain why many marathon runners have a very lean and thin body build. Type I muscle fibers also contain a substantial amount of  mitochondria. Mitochondria are known as the powerhouses of the cell. They are organelles that create energy  from rich molecules of oxygen, sugar, fat and proteins from the cells. This is known as cellular respiration. This is why endurance athletes perform well in long distance sporting events. Their bodies are able to generate a lot of energy through the type I muscle fibers. For athletes who contain more Type II muscle fibers, these fibers are larger in diameter and the muscle is a lot more bulkier in shape.  You will typically see these more prominently in athletes who are power lifters and sprinters.

I have provided a comparison chart below to distinctly show the differences between the two.


Type I Muscle Fibers

Type II Muscle Fibers


Slow Twitch


Fast Twitch



Red in colour

White in colour

High Mitochondria density

Low Mitochondria density

High Oxidative capacity

Low Oxidative capacity

Low force, power,  and speed production and high endurance

High force, power, and speed production and low endurance

More efficient at using oxygen to generate more fuel

Use anaerobic metabolism to create fuel

Allow extended muscle contractions over a long time

Better at generating short bursts of strength or speed than slow muscles

Can last for a long time before they fatigue

Fatigue more quickly

Great for endurance athletes running marathons and cycling for hours

Great for a sprinter or power lifter who needs to quickly generate a lot of force quickly

  Exercises :

  Walking briskly.

  Running / jogging.




¬† Climbing stairs at work… etc



  Goblet Squat.


   Dumbbell Row.


   Split Squat

   Lateral Squat.

¬† ¬†Glute Bridges…etc



Now, you may be wondering, “Okay Maria, we get the difference between the two muscle fibers, but how does it benefit our training to incorporate aerobic and anaerobic exercises in our daily life”? Well, everyone knows that it is good to have a balance of everything and not to have too much or too little of something. Our¬†body needs a balance for both as well. We need our muscles to have great cardiovascular benefits AND still have optimal strength. Running every day, while it may seem to be healthy, is not. Creating a strategy like running 4 times a week and strength training 3 times a week is a better option. Incorporating strength training exercises helps with protecting bone health and muscle mass and¬†develop better body mechanics.¬†

Now that we have gone over all of that, lets get down to the nitty gritty of the PERKY BUTT CHALLENGE!

Woot, Woot!

Enjoy ūüôā


1.Single Leg Dead Lift

Stand with the kettlebell between in one hand.

Lift your leg straight out behind you.

Lean your front torso forward dropping the weighted arm down.

Make sure your back and extended leg are paralell with one alother

Engage the core and tighten those glutes


2. Reverse Lunge

Keep the chest up and look forwards. Separate the foot in the front of you and extended the other leg behind you.

Ensure that the knee does not touch the floor. Both front and back knee should bend to almost 90 degrees

Keep weight on the front heel NOT the toes

Step back up to start position between each lunge.



3. Donkey Kicks

Get on all fours on mat (hands under shoulders, knees under hips).

Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.

Lower knee without touching floor; lift again. Do 15 reps.

Switch legs; repeat.


4. Jump Squats

Start by pushing the hips backwards and keep the weight on your heels and outside of the feet

Push the floor away from you on your way up

Keep the back flat, chest up and look up. As you squat down keep your elbows extended.

Breathe in, hold and descend, breathe out on the way up




5. Side Lunge

Start standing with legs slightly wider than shoulder distance apart and toes pointed forward.

Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you.  Return to center and switch sides.






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