7-Day Butt Workout Challenge

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Want to put a little more emphasis on your glute workouts? Then search no more, the SkinnyMs. 7-Day Butt Workout Challenge has got you covered!

Commit to just seven days to this butt workout challenge, you’ll be glad you did. Choose from the beginner, intermediate, or advanced levels below and review the videos to make sure you’ve got the form down. Don’t forget to stretch!

We all need a little padding, but most of us don’t need extra padding. The SkinnyMs. 7-Day Butt Workout Challenge will help you get your padding to just the right size, and no more. What are you waiting for? Get your booty in gear today!

Equipment Needed: set of medium-heavy dumbbells (10-15 lbs), interval timer (Gymboss is a free app download), yoga mat

What to Do: Below are three circuit routines. Complete each exercise for 1 minute, resting 15 seconds in between each. Rest 30 seconds in between circuits. Below the circuits are a 7-day routine to follow. Follow the routine to help lift, build and tighten your butt in 7 days.

Beginner’s Level: Complete each routine twice for the day.
Intermediate Level: Complete each routine three times for the day.
Advanced Level: Complete each routine four times for the day.


Circuit A

Goblet Squat
Plie Squat

Circuit B

Alternating Curtsy Lunges
Alternating Dumbbell Side Lunge

Circuit C

Standing Kickbacks (both legs)
Body Weight Squat
Donkey Kicks (both legs)


Day 1: A, B, C
Day 2: C, B, A
Day 3: C, A, C
Day 4:  A, A, B
Day 5: Rest. Go for a 30 minute brisk walk to help loosen your butt muscles.
Day 6: B,C, A
Day 7:  A, B, C

Goblet Squat

Plie Squat

Alternating Curtsy Lunges

Alternating Dumbbell Side Lunge

Standing Kickbacks

Body Weight Squat

Donkey Kicks

Large muscles need large protein to help recover quicker. Try these protein packed recipes to keep your body always ready for the next workout:
14 High Protein Lunch & Dinner Recipes for Weight Loss
15 Protein-Packed Recipes for Weight Loss
10 Protein-Packed Workout Snacks

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