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
Single Leg Squat with Kick Back
Single Leg Circles
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