7-Day Lunge Challenge

Showoff your shapely butt and thighs 365 days a year. All your hard work is about to pay off.

Want a shapely butt and thighs that you can show off 365 days of the year? Then here is one of the best workouts around! This 7 day lunge program is designed for a week, but you don’t have to stop there! You can incorporate two lunge plans each week, so you can continue to blast cellulite, tone, define, and strengthen your lower body. The best workouts will target your lower body from different angles, which is exactly what this routine accomplishes. So legs, get to lunging!

Diet, of course, plays a huge role in your fat loss efforts, so remember to drink lots of water, stay away from sodas, watch your portions, eat clean, and look at the ingredients lists of the foods you’re buying in order to avoid refined sugar, enriched flour, and added preservatives.

Your diet is just as important as workout. Get some tips to make your result s show: Tips for Clean Eating

Equipment needed:  Set of dumbbells of medium weight (8-12 lbs, optional).

What to Do: Complete 100 repetitions (or 50 on each side) of specified lunge throughout the day. For example: 9:00 a.m. 20 lunges, 12:00 p.m. 20 lunges, 3:00 p.m. 20 lunges, 6:00 p.m. 20 lunges, 8:00 p.m. 20 lunges. Or, complete two sets of 50 or 4 sets of 25, etc.. Whatever works best with your schedule! See the videos below for exercise demonstrations.


1. Sunday – Lunge Tap
2. Monday – Side Lunge with a Reach
3. Tuesday – Jumping Lunge
4. Wednesday – Pulse Lunge
5. Thursday – Rest & Recovery Day
6. Friday – Reverse Lunge
7. Saturday – Traveling Lunge

Lunge Tap

Side Lunges with a Reach

Jumping Lunge

Pulse Lunge

Reverse Lunge

Traveling Lunge

Once your challenge is done, try some of our other leg and butt routines:
Glute, Butt, Bootie Challenge
Summer Butt Challenge
5 Thigh Slimming Exercises
Get Tight Glutes Fast: 15 Minute Workout
Top 5 Tips for a Killer Glute Workout

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

This post may include affiliate links.

Create a FREE account for quick & easy access


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny

Leave a Reply

Your email address will not be published. Required fields are marked *