30-Day Butt & Thigh Transformation

Strengthen, tone, and shape!

If you’re dreaming of firmer butt and thighs, it’s time to make that dream a reality. In order to tone the muscles in your legs, it’s more effective to use strength training than cardio or lengthening workouts such as yoga. Strength training helps to build up the muscle, giving your butt a rounder, perkier shape, and your thighs a leaner, stronger look.

For our 30-Day butt and thigh transformation, we’re using lunges and squats to strength train your butt and upper legs. Beginners and intermediates can get quick results using nothing but bodyweight. However, for advanced fitness enthusiasts, we’re challenging you to complete the entire cycle with dumbbells. The extra weight helps create stronger muscle.

So come on and take the challenge! This butt and thigh transformation is sure to whip your booty into shape.

What You’ll Need: a gym timer (Gymboss is a free to download app) and, if you’re doing the advanced level, a set of light dumbbells (5 to 10 lb.).

What to Do: Set your timer. Perform the moves in order, taking rests in between. Repeat the circuit 3 times for a full workout. Do the workout 2 to 3 times per week.

Beginners: 35 seconds of exercise, and 20 seconds of rest.
Intermediate: 45 seconds of exercise, and 15 seconds of rest
Advanced: 45 seconds of exercise, and 15 seconds of rest (with dumbbells)

Below we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Weeks 1 & 3
1. Walking Lunges
2. Lunge Pulses on Right Leg
3. Lunge Pulses on Left Leg
4. Jumping Lunges
5. Alternating Side Lunges

Weeks 2 & 4
1. Jump Squats
2. Regular Squats
3. Squat Pulses
4. Sumo Squats

Walking Lunges

Lunge Pulses

Jumping Lunges

Side Lunges

Jump Squat


Squat Pulses

Sumo Squats

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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