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.
This program, though including an extensive yoga portion, is also a bodyweight home workout plan designed to increase metabolism, reduce body fat and increaseenergy levels while decreasing the negative effects of cortisol.
As the name suggests, it is not just about booties, as it contains also extensive tutorials based on different Yoga styles for increased overall value.
In this review you will find out how this plan works and what it can do for you.
Who Is This Plan For?
Yoga Burn Booty Challenge is a plan suitable for women of all ages who want to improve the tone and look of their booty but also for those who cannot or do not want to workout in a gym or are fed up with classes.
The program is completely bodyweight, not equipment required, which means you do not have to purchase the usual home gear required for training glutes, like barbells and racks.
Women on the go, travelers, busy at home mums or executives with little time to waste may find this plan attractive.
The Yoga Burn Booty Challenge also doubles up as a complete yoga blueprint with many different styles to choose from, like Restorative Yoga, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga and Lyengar Yoga, all demonstrated in high quality DVDs.
The program also contains deep and detailed nutritional information, making it ideal for those seeking also a good dietary guidance, not just a workout program.
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.
Rather than focusing on generic squats and lounges, Zoe teaches some specific moves that isolate the buns, offloading resistance from your thighs and onto your booty, something that is not easily achieved with regular, thigh-dominant squats.
The training routines also provide a beneficial boost for metabolism as they are short, but demanding with no time for rest, which means more after-burn effect after the workout, increased fat loss ratio, more energy through the day and reduced cortisol.
The workouts are suitable for all fitness levels, they are fun to follow, challenging just enough to be effective but not so much to leave you exhausted.
The Yoga Burn Booty Challenge Workout Structure
According to the author, the Yoga Burn Booty Challenge was designed with the idea to overcome a quite common condition called “sleepy butt syndrome” which manifests itself with a “pancake butt”.
The “syndrome” is a pop term indicating low levels of tone and reduced muscle mass typical of sedentary people, men and women, a common occurrence resulting from desk jobs, making the glutes inactive and unable to engage from sitting for long times.
The plan strategy is based on progressive overload, which implies the use of specific exercises in the right order and for the right time.
This is where the program departs from traditional yoga classes and overlaps into bodyweight training, albeit a specific one. Here is a breakdown of each phase of the workouts.
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. This moves are more challenging and selected with a specific criterion: remove 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 a 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 is required.
These short finishing burst are designed to induce the after-burn effect that helps you burn fat 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
While the program is very specific about how to go about training your glutes, it is also very clear on which exercises to avoid and why. Here are the alleged culprits according to the author:
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 to achieve 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 anything 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 bodyweight, 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 results 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
The Yoga Burn Booty Challenge is a 12-week program that comes in both digital and physical formats. It cannot be found in stores, just online on the official website.
While you wait for the physical version to be delivered at home, you also get instant access to the digital version which you can access with your PC, smartphone or tablet.
Zoe offers the choice of 2 packages, a $37 option with 1 digital and 1 physical versions, and a $57 option with 1 digital but 2 physical versions for those with a friend or family member to make happy with a gift. Both packages come with a 60-day money back guarantee.
Both digital and physical versions are the mirror copy of one another and offer the same components.
The program is really large. Not only do you get the main booty workouts program on your phone/PC and on CDs, you also receive 4 extra bonuses:
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 a comprehensive nutritional guidance. Here is what it includes:
- A Yoga Booty Nutritional Manual with all the nutritional foundations.
- A Yoga Booty Challenge Cookbook as written by 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.
Yoga Burn Booty Challenge is a well though of program that does what it says on the tin. It offers a specific training routine designed to target the glutes to the full and improve tone and shape.
It is also a time saving plan, as the workouts last only 15 minutes, making it ideal for busy women with no time to waste. In addition, it can be done anywhere without equipment and offers some really useful bonuses that can help you maximize results.
This plan is not restricted to booty or yoga though, it is a combination of both and offers high quality video tutorials for all the workouts as well as a comprehensive nutritional part and a useful social community for support.
However, nothing is perfect. There is also an excessive marketing bias against cardio which is alleged to make it difficult to burn fat due to an increase in cortisol levels, thus hindering results.
Written by a professional with tons of credentials and experience, Yoga Burn Booty Challenge is a good, quality program for both yoga lovers and those seeking to improve their booty.