Ready to take your glute game to the next level? Whether you're a fitness newbie or a seasoned athlete, the Thrust and Thrust Challenge is designed to help you build strong, powerful glutes.
In this challenge, you’ll be doing hip thrusts to strengthen and tone your lower body. With multiple ways to participate—whether aiming for as many reps as possible, pushing yourself to try new variations, or taking on the ultimate goal of 10,000 hip thrusts in a month—this challenge is all about dedication, progress, and seeing results.
1K Hip Thrusts in 1 Week Breakdown
If you're just getting started, the 1,000 hip thrusts in a week challenge is perfect for building strength and glute growth. Here’s how it works:
- 150 hip thrusts per day (1,050 total in 1 Week)
This routine is great for beginners and can be maintained for a month or longer to see continued progress. To keep it fun and effective, try adding different hip thrust variations throughout the week for maximum results. (See variations below)
10K Hip Thrusts in 1 Month Breakdown
If you're ready to go all in, the 10,000 hip thrusts in a month challenge is the ultimate test of strength and endurance. Here’s how it works:
- Week 1: 150 hip thrusts per day (1,050 total)
- Week 2: 300 hip thrusts per day (2,100 total)
- Week 3: 450 hip thrusts per day (3,150 total)
- Week 4: 600 hip thrusts per day (4,200 total)
By the end of the month, you'll have completed a total of 10,500 hip thrusts! To keep things interesting and maximize results, we recommend incorporating different hip thrust variations each week. (See variations below)
Essential Gear for the Challenge
To get the most out of this challenge, you need the right tools. Here’s why our top products should be your go-to for the Thrust and Thrust Challenge:
1. Hip Thrust Hero
- Hip Thrust Anywhere, Any Weight: Whether at home, at the gym, or on the go, the Hip Thrust Hero is your perfect partner. It supports weights up to 400 lbs and offers a comfortable, secure fit, so you can focus on your workout without worrying about sore hips from barbells.
- Quick and Easy Setup: Set up your Hip Thrust Hero in seconds. Loop the straps around your weights, secure them, and get ready to thrust your way to stronger glutes.
2. WaterWeight Portable Dumbbell
- Adjustable Intensity: Tailor your workout by easily adding or removing water to these portable dumbbells. They’re perfect for adding resistance to your hip thrusts and other exercises, no matter where you are.
3. Ultra Plush, Deluxe, Double-Sided Yoga Mat
- Comfort and Support: Protect your body during your workouts with our deluxe yoga mat. It’s perfect for providing the stability and comfort you need, especially for exercises like hip thrusts where proper support is key.
Mastering the Hip Thrust
Before you jump into the challenge, it’s essential to master the hip thrust form to avoid injury and maximize effectiveness. Here’s a quick guide:
1. Setup:
- Find a shoulder-height surface and position your shoulder blades on the bench.
- Sit on the floor and extend your legs straight out. Mark where your knees are with your fingers, then bring your heels to that mark.
- Rest your shoulder blades on the bench, keeping your chin tucked.
2. Execution:
- Push through your heels and thrust your hips upward, squeezing your glutes at the top.
- Imagine a bowl of water on your lap—when you thrust, you should "spill" the water towards your chest.
- Keep your stomach tucked to avoid arching your back. Lower your hips only as far as your glutes stay engaged.
3. Variations to Try:
- Single-Leg Hip Thrust: Extend one leg, and as you thrust up, drive the knee of the extended leg toward your chest. This will increase the intensity and focus on each glute individually.
- B-Stance Hip Thrust: Place one foot slightly in front of the other and perform the thrust while focusing on pushing through the heel of the working leg. This variation helps target your glutes more intensely on one side.
- KAS Hip Thrust: Lower the range of motion to focus on the top part of the thrust, where glutes are most engaged. This is great for isolating and maximizing glute contraction.
Ready to Thrust?
The Thrust and Thrust Challenge is more than just a workout—it's a commitment to yourself and your fitness goals.
Equip yourself with the Hip Thrust Hero, WaterWeight Dumbbells, and Deluxe Yoga Mat to ensure you’re set up for success.
Join the challenge today, track your progress, and share your journey with us. Tag @wingsfamfun on social media so we can cheer you on and feature you! Let’s make this month your strongest one yet!