The Yoga Burn Booty Challenge is a program designed to tone and improve the appearance of women. The program was developed by Zoe Cotton Bray, a highly qualified international fitness instructor and is based on sound and progressive principles of overload.
It takes only 15 minutes each workout for 12 weeks, three times a week, and is done with just body weight exercises, no equipment or fitness room required.
This program, while also including a large portion of yoga, is a home-workout bodyweight plan designed to increase metabolism, reduce body fat and increase energy while reducing cortisol negatives.
It is not all about booties, as the name implies, as it also includes comprehensive videos focused on various Yoga forms for an improved interest overall.
You should know how this program works and what it will do for you in this detailed Yoga Burn Booty Challenge review.
Table of Contents
Who Is This Plan For?
Yoga Burn Booty Challenge is a program for women of all ages who want a healthier tone and appearance, but for those who can’t work in a gym or who are not fed up with lessons.
The system is body weight and not equipment is required, which means you don’t have to get the usual home supplies for exercising glutes, such as barbells and shelves.
This plan is attractive to women, travelers, mothers busy at home or managers who have little time to waste.
The Yoga Burn Booty Challenge is also a full fitness manual in a wide variety of various forms such as Restorative Fitness, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga, and Lyengar Yoga, all presented on high-quality DVDs.
The program also provides detailed information on eating and is therefore suitable for those who are just looking for good dietary guidance and not just an exercise.
How is it working?
The Yoga Burn Booty Challenge is a three-step approach that improves the metabolism of a working pyramid model single exercise.
The three stages of every training are called The priming, Activate and The Pump, and every training can be done in 15 minutes, three days a week, usually for 12 weeks.
The system is based on progressive overload, hitting the glutes from every point in a particular sequence so that they can be made any time from the simplest to the most difficult movements.
Instead of concentrating on traditional squats and lounges, Zoe teaches some special moves which isolate buns, unload resistance from the squats and the booty, which are not easily achieved with normal, high-dominance squats.
Training routines are also an advantageous boost for short but time-consuming metabolism, which means more after burn after workout, a better fat loss rate, more energy throughout the day and less cortisol.
The programming is ideal for any fitness level and it is enjoyable to follow and difficult to be effective, but not to overwhelm you.
The Yoga Burn Booty Challenge Workout Structure
According to the author, the Yoga Burn Booty Challenge was designed with the idea of overcoming a common condition known as the “sleepy butt syndrome“.
The word “syndrome” suggests poor toning and decreased muscle mass characteristic of sedentary individuals, men and women, a common occurrence arising from desk occupations, which causes the glutes to stay idle and unable to sit for long stretches.
The plan strategy is based on gradual overload, which means that specific exercises are used in the correct order and at the right time.
This is where the program differs with conventional yoga lessons and intersect, albeit a different one, with bodyweight exercise. Here is a breakdown of every training phase:
Phase 1 – The Priming
This step is the warm up portion of a session to wake the glutes for the subsequent movements. Basically they are gentle bodyweight movements that replace old treadmills.
The author says treadmills or jogging are worthless for your butts and valuable to the fitness only, because they are not unique for the glutes.
Nevertheless, these gentle movements are designed to use a specific sequence to develop the intellectual muscle connection needed to fully engage all 3 major components of the glutes, the medius, minus, and max.
Security is also an important consideration for the priming process as it tends to reduce the risk of damage by priming joints and ligaments.
Phase 2 – Activate
This is the core of the training. These movements are more complex and chosen according to a particular criterion: detach load from your bowels and pass it to your glutes.
In addition, these movements include each gluteus muscle in a certain order, wider than a standard squat.
It makes sense as a large-scale squat imitates what a combat press does in the upper body for shoulders and stresses glutes as the press pressures deltoids.
Moreover, each gluteal muscle is tired individually in a particular sequence. The mental muscle relation and good form have a powerful fire, which means that all three muscles are fully formed.
Phase 3 – The Pump
This is also a goal in bodybuilding, which is reached with your own body weight in this case. The objective here is, of course, not to increase the muscle capacity, but rather to fuel your glutes and get a booty shake.
As well as any other exercise where tone and shape shift are important, this pump improves metabolism and provides better oxygen and nutrients for the gluteus medius, minimus and maximus.
The short finish burst is designed to induce the post-burn effect that helps you burn fat for up to 48 hours, leading to a fat loss as a whole.
Booty Exercises To Avoid
Although the plan is very detailed about how to exercise the glutes, it is also very clear what movements to avoid and why. According to the source, these are the alleged culprits:
Traditional cardio fitness
Long, boring cardiovascular exercises is not booty-specific and has an additional side effect of increasing cortisol levels, which cause stress and muscle breakdown.
However, this must be done with a pinch of salt, as slow cardio can be of benefit to overall fitness when it is done with moderation.
To cause a breakdown in muscles and to encourage fat storage for hips, butt, bellies and thighs as claimed, you must run marathons, and even then, all these undesirable effects may be difficult to achieve.
People who run or do aerobic lessons may still be fat-extra in addition to cortisol because of a calorie imbalance in their diet. According to the source, cardio is one of the worst culprits for rising levels of cortisol, making it difficult to burn fat or create glutes.
It sounds a little bit like a marketing trick to lead the program. The plan and the workouts are not wrong, of course, but nothing wrong with cardio, if done in moderation.
The message is that the Yoga Burn Booty Challenge exercises are structured well in a holistic manner that does not differ from any bodyweight or bodybuilding routine but especially aims for booty, takes into account safety, progressive overload, mental muscle connection and metabolic activation.
Squats and Leg Press Weighted
First, according to the doctor, these exercises raise the risk of injury as they have a direct impact on the joints.
That’s not accurate exactly. The greater load of presses and squats makes them NOT “high impact.” The impact on joint is the product of sudden, hard movement such as jumping or actually running on your own bodily weight, which is an exponential change in gravity.
Smooth motions with weighted barbels or presses on the joints are much easier than jogging, as all motions in body weight are. The usage or not of weighted squats is just a matter of personal strength, health and convenience.
Lesions can only occur due to poor shape and excessive loads, not because squats and presses have intrinsically “high impact.”
Another difficulty is that leg presses are not well-targeted relative to thighs. Glutes are involved, she says, but not much compared to quads and the results are good for the formation of thighs rather than boots.
This is partly true, but you still can change the position of your foot to make these movements more or less dominant. In general, a broader position targets the glutes more, and a narrower position targets quads more.
Neither presses, however, are booty-specific: they are not glute insulation exercises but they definitely are the bodyweight exercises in the Yoga Burn Booty Challenge.
Generic fitness course
Once more, standard classes do not require development, nor do they explicitly target glutes and do not provide a progressive overload method over time.
The same fitness criteria apply here: they may not be precise, but can also be enjoyable workouts, because they have time. There’s nothing wrong with classes, but if you have time, yes, the booty workouts are more suitable for the task.
Who is Cotton Bray Zoe?
Zoe Bray-Cotton is a personal trainer, female specialist in body transformation and a certified yoga trainer.
She is known for her yoga videos and has an extensive background in training women who developed a popular Yoga Burn program, of which you can read the summary here.
The Yoga Burn Booty Challenge Program does not, however, consist of a mere yoga program, but of a mix of yoga and bodyweight exercises incorporating a particular gluttony training regimen and a range of qualified yoga courses.
Booty exercises as well as yoga lessons can be completed at home or anywhere, making this curriculum perfect for yoga lovers who need to solve a booty problem without the cost of a gym or class.
Components of Yoga Burn Booty Challenge
The Yoga Burn Booty Challenge is a 12-week digital and physical program. It is not available in shops, only online on the official website.
You also gain immediate access to the digital edition that can be accessed from your Laptop, smartphone or tablet while waiting for the physical version to be delivered at home.
Zoe offers a choice of 2 packages, one digital version of $37 and one physical version of $57 and one digital version of one but 2 physical versions for those with friends or family. Both packages have a money back guarantee for 60 days.
Digital and physical versions are both mirror copies and provide the same components.
The software is massive. Not only do you receive on your phone / PC and on CDs the main booty workout program, but also 4 extra bonuses:
>> Cut the fat to maintain the curves
This is a quick fix option for special occasions like weddings and beach holidays to eat the most fat in the shortest time without worrying about losing your muscle.
Basically, these are HIIT routines that provide a metabolic boost to help you burn fat and improve after burning. These routines should only be a short-term solution.
>> Bundle of Yoga Burn Nutrition
This is a very important part of the programme. It contains various components and is considered a comprehensive nutritional guidance program in the program. This is what it contains:
- A Yoga Booty Nutritional Manual with all the basics.
- A Yoga Booty Challenge Cookbook by customer communities with breakfast, lunch, dinner, dessert, snacks and drinks.
- A Yoga Booty Challenge food plans, an easy meal planning guide without calories, insane food constraints, rigid structure or boring food.
- Yoga Booty Nutrition Video Zoe in the kitchen lessons to demonstrate tips and tricks to speed up and optimize the results.
Thousands of women at all stages of transition built an online forum to find and provide resources, including coaching calls, sound lessons and extra video training, as well as personal assistance.
>> Monthly Yoga Burn
This is the yoga part of the program and includes various styles of yoga. It includes DVD series to include extensive home comfort yoga lessons, with courses on Restaurant Yoga, Hatha Yoga, Kundalini Yoga, Ashtanga Yoga, Vinyasa Yoga and Lyengar Yoga.
Yoga Burn Booty Challenge is a good way of doing as it says on foil. It offers a special training regimen aimed at fully optimizing glutes and enhancing tone and form.
It is also a time saving plan because the training takes only 15 minutes, making it ideal for busy women who don’t waste any time. It can also be done anywhere without equipment and offers some really useful bonuses to maximize your results.
This program is not limited to booty or yoga but it is a mix of the two and provides high quality video guides for all training courses as well as a full diet and a valuable social support group.
Nothing is perfect, however. There is also an unnecessary marketing distortion from cardio, which is supposed to make it difficult to lose fat because cortisol levels are raised, thus hindering performance.
Written by a professional who has many qualifications and experience, the Yoga Burn Booty Challenge is a good quality program for yoga lovers and for those who are interested in improving their booty.