Glute, Butt, Bootie Challenge

Tighten, tone, and transform!

If you’re ready to tighten, tone, lift, and reshape your glutes, butt, and bootie, then you’re at the right place. You might ask:

Is this challenge easy? No.
Will I be sore? Probably.
Will it be worth it? Definitely.
How much time will I have to dedicate each day? 20 minutes or less.

This challenge is a fantastic start to getting the beautiful backside you want. After the 7 days, check in with SkinnyMs. on a daily basis to find workouts that will continue beautifying your glutes.

Equipment Needed:Β Water, a yoga mat, a flat bench, kitchen chair or stable box about 2′ from the floor, light dumbbells (3-5 lbs) and leg weights are optional,Β Β interval timer.

What to Do: Below you’ll find video demos for all of the exercises. It’s very important that you watch each video to learn the correct form.

Body Squats – For this exercise, you will need either a flat bench, stable chair, box, or an exercise ball. Legs should be slightly more than shoulder width apart. As you return to the standing position, push through with your heels. Knees should NOT extend over toes when squatting. The goal is not to sit down but to feel your butt lightly touch the equipment.

Let’s get started!

Sunday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg with light weight dumbbells
50 Side-Lying Leg Lifts – 25 reps each leg with leg weights
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Monday
Lift Glutes & Tone Thighs Pilates
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Tuesday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Wednesday
Rest/Recovery
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Thursday
100 Body Squats
30 Side Lunges – 15 reps each leg
30 Rear Lunges – 15 reps each leg, light weight dumbbells optional
50 Side-Lying Leg Lifts – 25 reps each leg, leg weights optional
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Friday
100 Body Squats
Glute video (90 Bridges; 40 forward lunges each leg; 40 leg extensions each leg, leg weights optional)
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Saturday
Brutal Butt & Thigh Workout
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Instructional Videos

Squats

Pilates Lift Glutes & Tone Thighs for Monday

Side Lunges

Rear Lunges

Side-Lying Leg Lifts

Hip Extensions

Glute Video for Tuesday & for Friday

Brutal Butt & Thigh Workout for Saturday

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SkinnyMs.

The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives β€” 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.

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67 Comments

  1. I just had sa l5 s1 fusion done in my back in october, I can only wake, elliptical and stationary bike. do you think any of theses would hurt my back

  2. Did day 1 of the Bootie Challenge…..eventhough I work out everyday, it kicked my butt. I can tell Im gonna be sore tomorrow…I love that feeling. Excited for day 2 :))

      1. Im totally in for the Ab challenge….I'm the type that needs a challenge to keep me going and I love the 7 day idea, it makes it so much more easier and realistic. I feel a bit sore from my glutes but not too bad….we will see after todays workout πŸ™‚ I even had my hubby take a before butt pic….:) Thank you so much for your support and great motivations and ideas.

        1. Nancy, Now, that makes me :)! I agree that 7 days makes it much more doable. Don't laugh…had my hubby do the same. I'm doing a 6 month ab & glute project, along with some journaling about the experience, then I'm planning to write an ebook about it. Hoping for some great abs and glutes by August. Of course my diet will have a lot to do with it. You're the first one I've told. Shhhhhhh….lol

          1. So as we get closer to Saturday and my bootie is feeling tighter and stronger – now I am wondering, what next? Do we just keep going or will you give us the next phase?

  3. I have been doing it and my butt & thighs are sore, but the good kind of sore! πŸ™‚ Def need to maintain work to improve both of those areas a lot, so would be interested in what to do next. Thanks for putting this together!

  4. I agree with Jennifer. After doing the challenge for 7 days do we keep rotating through the challenge or is there something else we should do for out backsides?

    1. Pam, Both these workouts are on the video "Circuit Training Monday & Saturday". It's the 2nd video of the challenge…just follow the workout as she does it. Thanks! Today, starts the 7 Day Ab Challenge.

  5. I am a little new to this and have missed the starting date to this one and the ab challenge – can I start these at anytime and do them for 7 days? Also, can I continue to do the daily workouts in addition to these challenges?

    1. Kathy, Definitely…start the challenges anytime! I would recommend doing the daily workouts as long as the particular day doesn't focus on the glutes or abs. Thanks!

  6. Working on day 5 of the bootie challenge and I love it, definatly going to have to continue this with the rest of my workouts. Im sore but it feels good.

  7. Love this workout! The 100 body square scared me at first, but it is such a great feeling to get through them each day! Very rewarding!

  8.  I just want to make sure I'm doing this correctly. When you say 30 side lunges 15 reps each leg… so that is 450 side lunges on each leg? Just double checking. Thanks

  9. Any suggestions for alterations if the high number of squats and lunges are bothering my IT band?

  10. i began doing these workouts last week and it is very good but i wanna ask how many days will take me to have the final results? 

    1. Leelee, We have gotten positive feedback from this challenge. It has been some time since we've promoted so there aren't recent comments. πŸ™‚

  11. would you recommend this for someone who is trying to trim down their bottom or for someone who doesnt have one and is trying to sculpt one? Because I'm the second one haha

  12. I really wanna try this challenge, but I cannot do lunges they hurt my knees in the worst way. I've attempted them numerous times & me & lunges dont get along. I'd like to know is there any other exercise i can do in place Of the lunges?

    1. ughh I've had the same problem
      best bet is to do rear lunges it really takes the pressure off of your knees and it provides the same results… just do a little more of them πŸ™‚

  13. On day 6 and can tell my butt is firmer and lifting slowly. Thanks for the great info, very well put together!

    1. Bobbi, It will definitely help to tone those stubborn thighs. Having a healthy/clean eating plan will help with the cellulite, in addition to exercise. Both are needed to get rid of the cellulite.

  14. Love this, just finished day 7. Am totally motivated to keep going! thanks for the awesome workout that doesn't take all evening. My 3 year old likes to try and workout with me, you know what they say start them young πŸ™‚

  15. I can not find videos on how to do some of the work outs… could you give a small description on them so I know to do them correctly & not hurt myself?

    1. Casey, Not sure what you mean…there are videos for ALL the exercises. Look down the page and you’ll find them. Thanks!

  16. When I do the heel clappers, I feel it in my lower back. Is that right or am i doing it wrong? On day two, and I can feel the soreness coming along! Feels great !! πŸ˜€

    1. Henriette, Try not to sway your back. The focus should be in your flutes. Some soreness is to be expected. Keep us posted! πŸ™‚

    1. Betty, You’ll need to watch the video for a demo, It’s the video labeled
      Circuit Training Monday & Saturday

  17. Hi,

    I want to gain weight on my butt and thighs. Should I be following this routine as well? Obviously with a high calorie diet?

    1. If you want to build muscle, when doing the exercises that call for dumbbells, use heavier weight. Just be sure the weight is not too heavy that your form is compromised. Make sure you eating more whole foods and fewer processed foods.

      1. Thanks! And how do I avoid gaining weight on my upper body parts during this process ? Because I have a heavy bust and don;t want to gain any more weight there

        1. Shr, When we lose fat/weight, it comes off from our entire body. The same goes for gaining weight. It isn’t possible to do spot weight loss. However, with strength training, using weights, you can build muscle in certain areas without it effecting other body parts. I would recommend when lifting weight for the upper body, go light, 5 lbs is good.

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