30 Day Buns (Who wants to join me?)

   My run down Emigration Canyon a week ago taught me two things: #1- I LOVE downhill running. Even in the wind. #2- My glute muscles are in serious need of strengthening. My hamstrings, hips, and even knees struggled to do all the work my weak glutes caused, making walking impossible for days after the run. So I knew I needed to do something.
   I have been kicking around what I wanted the next 12 days of running to look like before the Salt Lake Marathon. Do I want to continue on Mark's grueling marathon training path and run another 13 or more miles this Saturday giving me a third week in a row of 11+? This would be great for endurance in the long run and would probably help with my goal of breaking 2:30 for a half this year, but it would probably lower my chances of doing so at Salt Lake because I am getting really tired from the long runs. Or maybe I could taper and increase my strength training by adding a "How To Get That Ass" challenge. This may not make me faster by Salt Lake, but it would probably help my recovery and it certainly wouldn't hurt anything. I decided to take the challenge. My hips and hamstrings are already thanking me.

Because behind every runner SHOULD BE a strong support system (meaning a great glutes!).

   However, after much searching on the Pinterest, I couldn't find one workout I thought would work the best. I found parts of one here and there, but not one alone. So I made my own perfect 30 day challenge. And since I don't want to be doing this alone, I and challenging all of you to join me. Even if you are not a runner, who can't spend a couple of minutes a day to get themselves a better butt? Comment below to tell me you are in and why you are doing it. Happy Squatting!

30 Day Buns
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sun
10 Squats 5 Donkey Kicks 10s Superman 10 pelvic lifts	10 Squats 5 Donkey Kicks 15s Superman 10 pelvic lifts	13 Squats 5 Donkey Kicks 20s Superman 10 pelvic lifts	15 Squats 10 Donkey Kicks 25s Superman 15 pelvic lifts	15 Squats 10 Donkey Kicks 30s Superman 15 pelvic lifts	20 Squats 10 Donkey Kicks 35s Superman 15 pelvic lifts	REST
25 Squats 15 Donkey Kicks 20s Superman 20 pelvic lifts	25 Squats 15 Donkey Kicks 20s Superman 20 pelvic lifts	30 Squats 15 Donkey Kicks 20s Superman 20 pelvic lifts	30 Squats 20 Donkey Kicks 20s Superman 25 pelvic lifts	3.5 Squats 20 Donkey Kicks 25s  Superman 25 pelvic lifts	40 Squats 20 Donkey Kicks 25s Superman 25 pelvic lifts	REST
40 Squats 25 Donkey Kicks 30s Superman 30 pelvic lifts	50 Squats 25 Donkey Kicks 35s Superman 30 pelvic lifts	55 Squats 30 Donkey Kicks 35s Superman 35 pelvic lifts	55 Squats 30 Donkey Kicks 40s Superman 35 pelvic lifts	60 Squats 30 Donkey Kicks  40s Superman 35 pelvic lifts	65 Squats 35 Donkey Kicks 45s Superman 40 pelvic lifts	REST
70 Squats 35 Donkey Kicks 45s Superman 40 pelvic lifts	75 Squats 35 Donkey Kicks 50s Superman 40 pelvic lifts	75 Squats 40 Donkey Kicks 50s Superman 45 pelvic lifts	80 Squats 40 Donkey Kicks 55s Superman 45 pelvic lifts	85 Squats 40 Donkey Kicks 55s Superman 45 pelvic lifts	90 Squats 45 Donkey Kicks 60s Superman 50 pelvic lifts	REST
95 Squats 45 Donkey Kicks 60s Superman 50 pelvic lifts	100 Squats 50 Donkey Kicks 60s Superman 50 pelvic lifts