The 2022 Girl Booty Challenge, episode 4, focuses on leg and glute exercises requiring dumbbells, resistance bands, and body weight. The workout is repetition-based, with increasing weights and reps over four weeks. It includes single-leg deadlifts, glute bridges, lateral lunge leg raises, leg circles, and squat abductions. Participants are encouraged to share progress online and follow the detailed schedule on the host's website for optimal results.
Here are the key facts extracted from the text:
1. The workout is part of the 2022 Girl Booty Challenge.
2. The workout is focused on legs and glutes.
3. The workout requires one or two sets of dumbbells.
4. The workout schedule is available on the instructor's website.
5. The workout is repetition-based, with increasing weights and reps as progress is made.
6. The workout consists of 5 exercises.
7. The exercises include single leg lift, single leg glute bridge, lateral lunge leg raises, leg circles, and squat abduction.
8. The workout is designed to be done in 4 weeks, with increasing intensity and difficulty each week.
9. The workout emphasizes the importance of proper form, engaging the core, and focusing on the mind-muscle connection.
10. The workout also emphasizes the importance of rest and recovery, with 30-second to 2-minute rest periods between sets.
11. The instructor recommends taking measurements of the glutes to track progress.
12. The instructor also recommends being in a calorie surplus to help with muscle growth.
13. The workout can be modified to use resistance bands instead of dumbbells.
14. The instructor provides tips and encouragement throughout the workout.
15. The workout ends with a final set of exercises and a message of encouragement and support.