Glute, Butt, Bootie Challenge

Glute, Butt, Bootie Challenge

If you’re ready to tighten, tone, lift, and reshape your glutes, butt, and bootie, then you’re at the right place. You might ask:

Is this challenge easy? No.
Will I be sore? Probably.
Will it be worth it? Definitely.
How much time will I have to dedicate each day? 20 minutes or less.

This challenge is a fantastic start to getting the beautiful backside you want. After the 7 days, check in with SkinnyMs. on a daily basis to find workouts that will continue beautifying your glutes.

Equipment Needed: Water, a yoga mat, a flat bench, kitchen chair or stable box about 2′ from the floor, light dumbbells (3-5 lbs) and leg weights are optional,  interval timer.

What to Do: Below you’ll find video demos for all of the exercises. It’s very important that you watch each video to learn the correct form.

Body Squats – For this exercise, you will need either a flat bench, stable chair, box, or an exercise ball. Legs should be slightly more than shoulder width apart. As you return to the standing position, push through with your heels. Knees should NOT extend over toes when squatting. The goal is not to sit down but to feel your butt lightly touch the equipment.

Let’s get started!

Sunday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg with light weight dumbbells
50 Side-Lying Leg Lifts – 25 reps each leg with leg weights
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Monday
Lift Glutes & Tone Thighs Pilates
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Tuesday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Wednesday
Rest/Recovery
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Thursday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg, light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg, leg weights optional
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Friday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Saturday
Brutal Butt & Thigh Workout
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Instructional Videos

Squats

Pilates Lift Glutes & Tone Thighs for Monday

Side Lunges

Rear Lunges

Side-Lying Leg Lifts

Hip Extensions

Glute Video for Tuesday & for Friday

Brutal Butt & Thigh Workout for Saturday

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We need your feedback! Let us know what you thought about this article or anything else on the site.

65 Comments on "Glute, Butt, Bootie Challenge"

  1. Mary digennaro  February 11, 2012

    I just had sa l5 s1 fusion done in my back in october, I can only wake, elliptical and stationary bike. do you think any of theses would hurt my back

    Reply
    • Skinny Ms.  February 12, 2012

      Mary, I can't say for sure…please get your doctor's approval first.

      Reply
  2. Shavon  February 12, 2012

    I'm giving this 7 day challenge a try! Can't wait to get started! Thank you for amazing challenges!

    Reply
  3. Jen  February 12, 2012

    Thanks so much for this workout! Can't wait to try it!

    Reply
  4. Heather  February 12, 2012

    What is the difference between a body squat and regular squat? Thank you!

    Reply
    • Skinny Ms.  February 12, 2012

      Heather, With body squats only use body weight and no dumbbells, machines or barbell. Hope this helps.

      Reply
  5. N77  February 12, 2012

    Did day 1 of the Bootie Challenge…..eventhough I work out everyday, it kicked my butt. I can tell Im gonna be sore tomorrow…I love that feeling. Excited for day 2 :))

    Reply
    • Skinny Ms.  February 13, 2012

      Nancy, Me too! Keep me posted. Sunday begins the 7 Day Ab Challenge. Are you in?

      Reply
      • Nancy  February 13, 2012

        Im totally in for the Ab challenge….I'm the type that needs a challenge to keep me going and I love the 7 day idea, it makes it so much more easier and realistic. I feel a bit sore from my glutes but not too bad….we will see after todays workout :) I even had my hubby take a before butt pic….:) Thank you so much for your support and great motivations and ideas.

        Reply
        • Skinny Ms.  February 14, 2012

          Nancy, Now, that makes me :)! I agree that 7 days makes it much more doable. Don't laugh…had my hubby do the same. I'm doing a 6 month ab & glute project, along with some journaling about the experience, then I'm planning to write an ebook about it. Hoping for some great abs and glutes by August. Of course my diet will have a lot to do with it. You're the first one I've told. Shhhhhhh….lol

          Reply
          • Jennifer  February 15, 2012

            So as we get closer to Saturday and my bootie is feeling tighter and stronger – now I am wondering, what next? Do we just keep going or will you give us the next phase?

          • Skinny Ms.  February 16, 2012

            Jennifer, Good question! I'll send you an email to explain.

  6. jessie  February 16, 2012

    I have been doing it and my butt & thighs are sore, but the good kind of sore! :) Def need to maintain work to improve both of those areas a lot, so would be interested in what to do next. Thanks for putting this together!

    Reply
  7. Jessica  February 17, 2012

    I agree with Jennifer. After doing the challenge for 7 days do we keep rotating through the challenge or is there something else we should do for out backsides?

    Reply
  8. Pam Buck  February 19, 2012

    What is a butt thrasher and heel clacker? I don't see videos for these. Thanks!

    Reply
    • Skinny Ms.  February 19, 2012

      Pam, Both these workouts are on the video "Circuit Training Monday & Saturday". It's the 2nd video of the challenge…just follow the workout as she does it. Thanks! Today, starts the 7 Day Ab Challenge.

      Reply
  9. Kathy  February 21, 2012

    I am a little new to this and have missed the starting date to this one and the ab challenge – can I start these at anytime and do them for 7 days? Also, can I continue to do the daily workouts in addition to these challenges?

    Reply
    • Skinny Ms.  February 21, 2012

      Kathy, Definitely…start the challenges anytime! I would recommend doing the daily workouts as long as the particular day doesn't focus on the glutes or abs. Thanks!

      Reply
  10. Kristin  February 23, 2012

    Working on day 5 of the bootie challenge and I love it, definatly going to have to continue this with the rest of my workouts. Im sore but it feels good.

    Reply
    • Skinny Ms.  February 23, 2012

      Kristin, GREAT! It does feel good to know you're working to get fit. Good for you.

      Reply
  11. wpappy  March 18, 2012

    hi would like to try this but have no idea what thrashers or heel clappers are

    Reply
    • skinnyms  March 18, 2012

      The second video explains how to perform these exercises.

      Reply
  12. Evans Jenn  April 3, 2012

    Love this workout! The 100 body square scared me at first, but it is such a great feeling to get through them each day! Very rewarding!

    Reply
    • skinnyms  April 4, 2012

      It sure is a good feeling! Good job!!!

      Reply
  13. gabL  April 13, 2012

     I just want to make sure I'm doing this correctly. When you say 30 side lunges 15 reps each leg… so that is 450 side lunges on each leg? Just double checking. Thanks

    Reply
    • BKLYNlight  April 14, 2012

      15 on each side. 30 total.

      Reply
      • skinnyms  April 14, 2012

        Complete 15 reps for each leg, per circuit.

        Reply
    • Skinny Ms.  April 14, 2012

      That would be way too many lunges.
      Total lunges: 30
      Lunges on each leg: 15

      Reply
  14. Sabra  May 15, 2012

    Any suggestions for alterations if the high number of squats and lunges are bothering my IT band?

    Reply
    • skinnyms  May 16, 2012

      Sabra, Definitely don't do any exercise that causes pain or any other discomfort. Try doing exercises lying down instead. Be sure to check with your doctor before doing this or any other workout. Here's a good one: http://www.youtube.com/watch?v=odUKjfrwi7g

      Reply
  15. Eiso4ever  May 20, 2012

    i began doing these workouts last week and it is very good but i wanna ask how many days will take me to have the final results? 

    Reply
  16. Kristinelkennedy80  August 2, 2012

    When it says 30 side lunges 25 reps each leg what exactly does that mean?

    Reply
  17. Leelee  August 19, 2012

    im going to try this but I wanna know if anyone has seen actual results from this, thanks!

    Reply
    • Skinny Ms.  August 20, 2012

      Leelee, We have gotten positive feedback from this challenge. It has been some time since we've promoted so there aren't recent comments. :)

      Reply
  18. Leelee  August 19, 2012

    have you seen any results yet at all?

    Reply
  19. Rach  August 19, 2012

    would you recommend this for someone who is trying to trim down their bottom or for someone who doesnt have one and is trying to sculpt one? Because I'm the second one haha

    Reply
    • Skinny Ms.  August 20, 2012

      Rach, This challenge is designed for toning and lifting. :)

      Reply
  20. honeyknc  September 1, 2012

    I really wanna try this challenge, but I cannot do lunges they hurt my knees in the worst way. I've attempted them numerous times & me & lunges dont get along. I'd like to know is there any other exercise i can do in place Of the lunges?

    Reply
    • Princess  June 18, 2013

      ughh I've had the same problem
      best bet is to do rear lunges it really takes the pressure off of your knees and it provides the same results… just do a little more of them :)

      Reply
  21. Stacy Young  September 1, 2012

    I'm in!!!!!

    Reply
    • Skinny Ms.  September 2, 2012

      Stacy, YEAH!!! I think you'll love this challenge.

      Reply
  22. Erin  September 5, 2012

    On day 2 and so far…I LOVE it!!!

    Reply
  23. Diane McDonald Faria  September 5, 2012

    Completed day 5, great way to change things up!

    Reply
  24. Skinny Ms.  September 5, 2012

    Diane, Good job!! Keep us posted.

    Reply
  25. Skinny Ms.  September 5, 2012

    Erin, YEAH!!! Keep the feedback coming!

    Reply
  26. Suncha  October 1, 2012

    On day 6 and can tell my butt is firmer and lifting slowly. Thanks for the great info, very well put together!

    Reply
    • Skinny Ms.  October 2, 2012

      Suncha, Thank you! I still do the routine 2 x's weekly and just switch it up. Love it too!

      Reply
  27. Bobbi  December 26, 2012

    My thighs have no tone at all and have cellulite, will this help to tone the all over thigh and to smooth the celluite?

    Reply
    • Skinny Ms.  December 27, 2012

      Bobbi, It will definitely help to tone those stubborn thighs. Having a healthy/clean eating plan will help with the cellulite, in addition to exercise. Both are needed to get rid of the cellulite.

      Reply
  28. Molly  January 5, 2013

    Love this, just finished day 7. Am totally motivated to keep going! thanks for the awesome workout that doesn't take all evening. My 3 year old likes to try and workout with me, you know what they say start them young :)

    Reply
    • Skinny Ms.  January 6, 2013

      Molly, GREAT! I love that your 3 year old is already excited about fitness. :)

      Reply
  29. Casey  February 18, 2013

    I can not find videos on how to do some of the work outs… could you give a small description on them so I know to do them correctly & not hurt myself?

    Reply
    • Skinny Ms.  February 18, 2013

      Casey, Not sure what you mean…there are videos for ALL the exercises. Look down the page and you’ll find them. Thanks!

      Reply
  30. Henriette  March 29, 2013

    When I do the heel clappers, I feel it in my lower back. Is that right or am i doing it wrong? On day two, and I can feel the soreness coming along! Feels great !! 😀

    Reply
    • Skinny Ms.  March 29, 2013

      Henriette, Try not to sway your back. The focus should be in your flutes. Some soreness is to be expected. Keep us posted! :)

      Reply
  31. Cristina Brzeczek  April 11, 2013

    Just started day one and excited to see the results!

    Reply
  32. Jackie S.  April 14, 2013

    started day 1 of the booty challenge…. Love the burn!!!!! looking forward to this week! Thanks

    Reply
  33. Betty  May 15, 2013

    how do you do the butt thrasher exercise?I didn't see anything on here on how to do this move

    Reply
    • Skinny Ms.  May 16, 2013

      Betty, You’ll need to watch the video for a demo, It’s the video labeled
      Circuit Training Monday & Saturday

      Reply
  34. Shr  July 18, 2013

    Hi,

    I want to gain weight on my butt and thighs. Should I be following this routine as well? Obviously with a high calorie diet?

    Reply
    • Skinny Ms.  July 19, 2013

      If you want to build muscle, when doing the exercises that call for dumbbells, use heavier weight. Just be sure the weight is not too heavy that your form is compromised. Make sure you eating more whole foods and fewer processed foods.

      Reply
      • Shr  July 22, 2013

        Thanks! And how do I avoid gaining weight on my upper body parts during this process ? Because I have a heavy bust and don;t want to gain any more weight there

        Reply
        • Skinny Ms.  July 23, 2013

          Shr, When we lose fat/weight, it comes off from our entire body. The same goes for gaining weight. It isn’t possible to do spot weight loss. However, with strength training, using weights, you can build muscle in certain areas without it effecting other body parts. I would recommend when lifting weight for the upper body, go light, 5 lbs is good.

          Reply

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