Take this butt challenge and get results.
This Summer Butt Challenge is designed to tighten, tone, and lift your butt. 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? Just 20 minutes (or less).
The Challenge
What you need: Water, a yoga mat, a flat bench, kitchen chair, or stable box about 2′ from the floor, one set of dumbbells (5 -10 lbs.), a stop watch or the interval timer on your phone, and ankle weights (optional).
Below you will find video demonstrations for all of the exercises. It’s very important that you watch each video in order to understand the correct form for each exercise. Let’s get started!
Sunday
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional)
Monday
28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt and Thigh Workout for Beginners
Tuesday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
Wednesday
Rest/Recovery
Thursday
100 Prisoner Squats
30 Side Lunges (15 reps each leg)
30 Walking Lunges (15 reps each leg, dumbbells optional)
50 Side-Lying Leg Lifts (25 reps each leg, ankle weights optional
Friday
100 Butt Burns (50 each side)
100 Prisoner Squats
Glute video (as seen below) – 3 sets of 30 Bridges; 2 sets of 15 forward lunges each leg; hip extensions 2 sets of 20 each leg, ankle weights optional
Saturday
28-Minute Circuit Workout for a Strong, Sexy Butt
OR
10-Minute Butt & Thigh Workout for Beginners
Instructional Videos
Butt Burns
Prisoner Squats
28-Minute Circuit Workout (Monday & Saturday)
OR
10-Minute Butt and Thigh Workout for Beginners (Monday & Saturday)
Side Lunges
Walking Lunge
Side-Lying Leg Lifts
Hip Extensions
Glute Video (Tuesday & Friday)
Is this summer butt challenge different from the Glute, Butt, Booty Challenge? Yes! This challenge has some of the same workouts but we’ve kicked it up a notch to make it even more challenging! Remember, if it doesn’t challenge you, it doesn’t change you!
This summer butt challenge takes place over the course of 7 days. After the 7-day challenge is complete, feel free to continue performing these workouts. You can work each major muscle group 2-3 times per week for best results.
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Let us know what you thought about this challenge. Leave us a comment below!
Editor’s Note: Originally Published Jun 26, 2012
Just finished this and WOW!!!! These kicked my butt the first few days (super sore, couldn’t even walk down stairs without hobbling) but after wednesday these got a lot less harder and more motivating! I couldn’t even do 25 prisoner squats in a row Sunday but by the end of the week I did 75 in a row! For someone who has never exercised before basically EVER.
I wanna mention, the SECOND I collapsed after finishing the last workout today, my Spotify playlist randomly (and perfectly) shuffled to Victorious by Panic! At The Disco. such a good fit!
I have been sick and as a result have lost muscle in in my arms (forearms as well as my upper arms) and my thighs. which has caused my skin to wrinkle I’m interested in what exercises to do and foods to eat to gain weight. Any help is appreciated!
Thanks
JP, For weight gain, it’s always a good idea to eat more calorie dense foods while making sure they are not filled with unhealthy ingredients. I’ll make some recommendations below. Here are tons of arm workouts.
Recipes:
Pasta Dishes
Casseroles
Smoothies (recipes with coconut milk are good for weight gain)
Hope this helps! 🙂