Stay Fit – Break Free – Get a Sexy Bum 14 Day Challenge

Beauty is hard work!
A nice bum is not a gift – it‘s hard work!

Stop dreaming, start training and you will be there in no time!
You can come to Mallorca and tone your body with Stayfitbreakfree or you can do it at home.

I have only 2 rules:

1. You need to carry on with hell until heaven arrives. If it hurts, it means that you’re doing it right!
2. Create the dream body in the kitchen.

For a sexy bum and legs, which takes training to get toned, of up to 45 minutes . Now let’s move on to some of the exercises that you can include in the training. Especially remember to warm up with 5 mins of cardio and stretching before exercise! Take a picture of your backside so that you can see before and after changes.

Glutes and legs go together like salt and pepper. For this reason, they are an excellent exercise. Just keep in mind that you will have better results with extra weight. You can use a gym bag filled up with water bottles and towels.

• Keep your back straight, with your neutral spine.
• Keep looking straight ahead at the spot on the wall.
• As you squat down, focus on keeping your knees in line with your feet.


• Practice makes it perfect but try to use a mirror and watch yourself
• Keep your knees aligned, front knee over your shoe and back knee pointing down.
• Keep your knees, hips and shoulders all facing in same direction forward.
Think about how you are distributing your body weight – front leg


• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back or step back to push up position – if you need to keep your hands on the sofa.
• Immediately return your feet to squat position with jump or step.
• Leap up as high as possible from the squat position.


DAY 1 :
Squats, Lunges and Burpees
• 20 squats
• 10 lunges for each leg
• 15 burpees

DAY 2 :
Surfer squats, Plie squats, Bulgarian squats
• 40 surfer squats
• 10 Plie squat for each leg
• 15 bulgarian squats for each leg


Begin in low, wide squat position with your arms out to your sides as if you are balancing on a surfboard.
Move sideways so you change to same squat on the other leg going forward.

2. Plié Squat on Toes
Go down to Plié in wide standing with toes pointed out. Preform the Plie with your heel raised and try not to put your heel down through the entire movement. Change to other side. Keep your core strong and keep looking up.

3. Bulgarian split squats

Brace your core. Slowly lower your body as far as you can. Your rear knee should nearly touch the floor.
Keep your torso as upright as possible and your lower back naturally arched. Pause then push yourself back up to the starting position as quickly as you can.

DAY 3 :
Squats, Lunges and Burpees

• 50 squats
• 20 lunges for each leg
• 20 burpees

Keep it simple don’t forget to warm up and stretch.

DAY 4 :
Jump Squats, Bulgarian Squats and Burpees

• 30 jump squats
• 20 bulgarian squats for each leg
• 25 burpees

Squat jump
A plyometic is any movement where both feet leave the ground at the same time. Take your basic squat to next level, add jump! Start in the beginning squat position. Lower yourself about hal way and then jump. Land on your feet, standing. You can swing your arms for more fun.


And here we have day 5 already andwell deserved rest! Today is active relaxation. We have prepared for you a guide to the most effective body wrap for sexy bum! It is about anticelulit cinnamon and Ginger wrap! Fights against cellulite, firming the skin, helps blood circulation and removes harmful toxins from the body. So you see the tutorial and try it.
You will need: 2 white yogurts, 1 spoon of olive oil, 1 spoon of grated ginger and 1 spoon of cinnamon

Both white yogurt with cinnamon and Ginger mix together add a few drops of olive oil. This mixture gently massage into the skin. Then the thighs and backside cover with cling film. Wrap let operate for 30 minutes. It is recommended to repeat at least 3 times a week. Remember the drinking habits and consume at least 2 liters of water to detox your body.

DAY 6 :
Squats, Lunges and Burpees

• 50 squads
• 20 lunges for each leg
• 25 burpees

ONCE YOU HAVE GOT TIME FOR YOURSELF .You can fully concentrate on your goals. Just think after hard training you can start enjoying any exercie and nothing is embarrassing or challenging every exercise you’ll always enjoy!

DAY 7 :
Flying Squats, Jump Lunges and Leg Circles
• 20 flying squats for each leg
• 10 jump lunges for each leg
• 30 leg circles for each leg

Start in squat position hands on hips. Squat half way down – on the way up lift your left leg back – try to keep your core strong and keep your balance. Stretch your arms out and hold for second.
Let go and repped on other side.


Bigin with normal lunge, with front leg at a 90 degree angle in the squat position and back leg behind you. Replace your feet in the air, moving back leg in front and fornt leg in back. Keep chest and torso upright and engaged throughout entire movement.

Start on the foolr lying on one side. Whit knees straight, your hips in one line with your legss nad torso form a slight angle. Raise your left leg 6 to 8 inches and make forward circle form the hip.

DAY 8 :
Surfer Squats, Pliet Squats and Bulgarian Squats
• 60 surfer squats
• 20 Plie squat for each leg
• 20 bulgarian squats for each leg

DAY 9 :
• 40 leg lifts
• 20 down dog leg lift for each leg
• 25 curls for each leg

The classic leg raise helps tone your body and stretches out your hip flexors to keep them in tip-top operating shape. Start with feet together, lift one leg to the side as high as you can. You can use chair for support. Keep your hips and core in one line.


This yoga posture can be entered easily from down dog or hands on the sofa. The hands are placed down and the first finger or the middle finger points forward.

The arms are stretched away from the body. They can be extended in line with the spine or sometimes a slight angle is made between the arms and the body for a deeper shoulder stretch.

The top of the head can be pointing down towards the mat or in line with the direction of force through the arms. One way stretches the neck the other way strengthens it.

The navel is raised upwards towards the chest and the tailbone is raised upwards. This will straighten the lower back.

Then one leg is raised up and back. Try to keep the hips in line.


• Get onto your hands and knees, with your hands directly beneath your shoulders and your knees directly under your hips.
• Bend the left knee and raise your left heel toward the ceiling .
• Kick the heel of your left foot toward your butt, Pause, then return to start.
• Do 20 to 25 reps, then repeat with your right leg.

30 min. running – skipping – spinning – dancing – your choice – just get out of breath!

Cellulite appears frequently on ours buttocks and thighs. The worst thing is that it does not matter whether your bum is bigger or smaller. One of the things that affects the cellulite is food. And that’s why I would like to recommend anti cellulite food to include into your diet. Let’s take a look at which foods are the “miraculous”: 1. Salmon fillets of salmon is rich in antioxidants, that break down the fat cells, cellulite. In addition, omega-3-fatty acids reduce appetite and enhance the skin tissues. This reduces the build up of toxins inside the blood vessels and improves blood circulation.
Chili Peppers and cayenne pepper hot dishes faster metabolism by up to 25%! By effectively burns calories and your body breaks down the subcutaneous fat. Your blood circulation will be accelerated and harmful toxins flashed out. Blueberry This delicious fruit increases production of collagen, which helps in the creation of new skin tissue. However, this is not all! Blueberries also contain antioxidants, which break down fat attached to the connective tissues.

DAY 11:

• 60 squats
• 40 Hip raisers
• 10 Pistol squats for each leg

Hip Raise

Lie on your back on the floor with your knees bent and your feet flat on the floor.
Place your arms out to your sides at a 45-degree angle. Brace your core–imagine you’re about to be punched in the guts–squeeze your glutes tightly. Then raise your hips so your body forms a straight line from your shoulders to your knees. Pause for fives seconds–as you keep your core braced and continue to squeeze your glutes, then lower body back to the starting position.

Assisted Pistol squat

Stand in front of a pole, doorframe or any other sturdy, vertical object that allows you to reach your opposite leg around it. Grasp the object with your hands and lower yourself down to the bottom of the pistol position with the heel of your squatting leg remaining flat on the floor. From here, lightly use your arms for assistance to pull yourself back to the top and keep your balance. Or try without.

DAY 12 :
Squats, Lunges, Burpees

• 70 squats
• 30 lunges
• 40 burpees
Whan you are training you are doing something for yourself. After each exercise, you just feel great. And it should be motivation for you!

DAY 13 :
Squats, Jump Lunges, Bulgarian Squats
• 75 squats
• 20 jump lunge for each leg
• 25 bulgarian squats
Nearly there! You can do it!

DAY 14 last day:
Squats, Lunges, Burpees
• 80 squats
• 30 lunges for each leg
• 50 burpees

Now is the time to take a photo and compare before and after the start. If you tried hard you definitely can see a change. Write to me your comments and your feelings. I believe that the challenge will give you a kick start.

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