7-Day Butt & Thighs Workout Challenge

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Are you ready for a toned backside and strong, lean thighs? This 7-day butt and thighs workout challenge is easy to fit into any schedule. It’s specifically designed to target your glutes, hamstrings, and quads. You’ll have a booty that slays and thighs that amaze!

The challenge consists of two exercises per day that you add to your regular routine. You can combine this 7-day challenge with weight lifting, cardio, or fitness classes. There are three levels from which to choose: beginner, intermediate, and advanced. You should choose a level that gives you a good challenge.

Equipment Needed: set of light dumbbells (1-5 lb.), set of medium dumbbells (10-15 lb.), gym mat or towel

What to do: Each day, complete the prescribed number of repetitions for each of the two workouts.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 4 rounds

Day 1 & 3
1. Glute Bridges – 40 reps
2. Single Leg Squat with Kick Back – 12 reps each leg

Day 2, 4, & 6
1. Single Leg Circles – 12 reps each leg
2. Walking Lunges – 12 reps each side

Day 5 & 7
1. One-Legged Deadlift with light dumbbells – 8 reps each leg
2. Squat with Medium Dumbbells – 12 reps

Glute Bridges

Single Leg Squat with Kick Back

Single Leg Circles


One-Legged Deadlift


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