The Yoga Burn Booty Challenge is a program designed by a woman for women with a desire to tone and improve the look of their booty. The program was designed by an internationally qualified fitness instructor and is based on sound, progressive overload principles.
It requires a commitment of just 15 minutes each workout, 3 times a week, for 12 weeks and is done with just bodyweight exercises, no equipment nor gym required.
Who Is This Plan For?
You should also check our Yoga Burn review.
How Does It Work?
The Yoga Burn Booty Challenge is a 3-step method, metabolism-boosting training routine that works is pyramid style each and every workout.
The 3 phases of each workout are called Prime, Activate and Pump, and each workout can be over in 15 minutes, 3 times a week for 12 weeks.
The system is based on progressive overload, targeting the glutes from all angles in a specific sequence so as to prime them every time from the easiest to the most difficult moves, working them from star to finish.
The Yoga Burn Booty Challenge Workout Structure
Phase One – The Priming
This phase is the warm-up part of each session, designed to wake up the glutes for the next moves. They are basically gentle bodyweight movements that replace treadmills of old.
According to the author, treadmills or jogging are useless for your butts and useful only for your cardio as they are not specific for the glutes.
However, these mild moves are designed in a way to engage all the 3 main components of the glutes, the Medius, Minimus, and Maximus, using a specific sequence that helps you develop the mind-muscle connection necessary to fully engage them.
Another reason for the priming phase is safety, as it helps reduce the risk of injury by priming joints and ligaments as well.
Phase Two – Activate
This is the core of the workout. These moves are more challenging and selected with a specific criterion: remove the load from your thighs and transfer it onto your glutes.
Generally speaking, these exercises engage each gluteus muscle in a specific order with a wider than usual stance, wider than regular squats.
This makes sense, as a wide-spaced squat mimics what a military press does for shoulders in your upper body, stressing the glutes as a press stresses the deltoids.
In addition, each gluteus muscle is individually engaged in a specific sequence until fatigued. The mind-muscle connection and good form help deliver a strong burn, an indication of all 3 muscles being fully worked out.
Phase Three – The Pump
This is also a goal sought after in bodybuilding, in this case, achieved with just your own bodyweight. Here the goal is not maximizing muscle size, of course, rather engorging your glutes with blood and achieve a booty pump.
The pump results in a boost in metabolism and an improved supply of oxygen and nutrients to the gluteus medius, minimus, and Maximus, just like any other exercise where tone and a change in shape are required.
These short finishing bursts are designed to induce the after-burn effect that helps you burn fat for up to 48 hours, contributing to overall fat loss.
The take-home message is that the Yoga Burn Booty Challenge workouts are well structured in a holistic way that takes into account safety, progressive overload, mind-muscle connection, and metabolic activation, not unlike any bodyweight or bodybuilding routine, but specifically targeted to the booty.
Booty Exercises To Avoid
Long, boring cardio is not booty specific and it has the added side effect of increasing cortisol levels, the hormone responsible for stress and muscle break down.
This has to be taken with a pinch of salt though, as slow cardio may be beneficial for overall fitness if done in moderate measure.
For cortisol to cause muscle breakdown and promote fat storage in hips, butt, belly, and thighs as claimed, you need to run marathons, and even then you may have a hard time achieving all these undesired effects.
People running or doing aerobic classes may still carry extra fat more due to a calorie unbalance in their diet rather than cortisol levels. According to the author, cardio is one of the worst culprits for elevating cortisol levels, which in turn makes it difficult to burn fat or building the glutes.
It sounds a bit over the top and a marketing ruse to steer toward the plan. There is nothing wrong with the plan itself and the workouts, of course, but neither there is nothing wrong with cardio if done in moderation.
Weighted Squats And Leg Presses
Squats and presses offer two challenges.
One is that, according to the author, these exercises increase the risk of injury as they are high impact compound movements hard on the joints.
This is not exactly true. The higher load of squats and presses does NOT make them “high impact”. Impact on joints is the result of sudden, strenuous activity like jumping or simply running with just your own body weight, which gravity multiplies exponentially.
Smooth movements with weighted barbells or presses are much easier on the joints than even jogging, as all bodyweight movements are. It’s just a matter of personal strength, fitness, and convenience whether to use weighted squats or not.
Injury may occur only through poor form or excessive loads, not because squats and presses are intrinsically “high impact”.
Another challenge is that leg presses do not target the booty well, comparing to thighs. Glutes are engaged, she says, but not much comparing to quads and as a result, squats and presses are good for shaping thighs rather than booties.
This is partly true, however, you can still change your foot position to make these moves more or less thigh dominant. Generally, a wider stance targets more the glutes, while a narrower stance targets more the quads.
Having said this, neither squats nor presses are booty specific: they are not isolation exercises for the glutes, but the bodyweight exercises in Yoga Burn Booty Challenge certainly are.
Generic Fitness Classes
Again, regular classes do not allow for progression, neither do they target the glutes specifically, and do not offer a progressive overload method over time.
Here the same considerations for cardio apply, they may be not specific but can be fun workouts anyway, having the time for it. There is nothing wrong with classes, but if you have limited time, then yes, the booty workouts in the program are more suited for the task.
Who Is Zoe Bray Cotton?
Zoe Bray-Cotton is a personal trainer and female body transformation specialist as well as a certified yoga instructor.
However, the “Yoga Burn Booty Challenge” program is not a pure yoga program, but a combination of yoga and bodyweight exercises that bring together a specific workout schedule for the glutes and an extensive video library of professional yoga classes.
Both the booty workouts and the yoga classes can be done at home or anywhere with zero equipment, making this program ideal for yoga lovers who also need to address a booty problem without the drudgery and costs of a gym or classes.
Yoga Burn Booty Challenge Components
Cut The Fat Keep The Curves
This is a quick fix workout solution for special occasions like weddings or beach vacations designed to burn the maximum amount of fat in the shortest amount of time without worrying to lose muscle.
These are basically HIIT routines that provide a metabolic boost to help you burn fat and enhance after-burn. These routines are supposed to be a short term solution only.
Yoga Burn Nutrition Bundle
This is a very valuable part of the program. It contains different components and could be thought of as a program within the program, it is comprehensive nutritional guidance. Here is what it includes:
- A Yoga Booty Nutritional Manual with all the nutritional foundations.
- A Yoga Booty Challenge Cookbook is written by the customers’ community with recipes for breakfast, lunch, dinner, desserts, snacks, and beverages.
- A Yoga Booty Challenge Meal Plans, an easy meal planning guide with no calorie counting nor crazy food restrictions, rigid structure, or boring foods.
- Yoga Booty Nutrition Video Lessons with Zoe in the kitchen to show tips and tricks in order to accelerate and maximize results.
An online community of thousands of women in all stages of transformation created to find and give questions for support, featuring also coaching calls, audio lessons, and extra video training as well as individual help.
Yoga Burn Monthly
This is the yoga part of the program, encompassing different yoga styles. It contains Follow along DVD series designed to deliver comprehensive yoga classes in the comfort of home, with lessons on Restorative Yoga, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga, Lyengar Yoga.
Deborah loves keeping fit and staying so for life. She’s been training for the last 12 years and has a simple goal: making it as simple as possible for women to find out about the best training and dieting methods for their goals (see all posts by Deborah).