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: 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, 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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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
Mary, I can't say for sure…please get your doctor's approval first.
I'm giving this 7 day challenge a try! Can't wait to get started! Thank you for amazing challenges!
Thanks so much for this workout! Can't wait to try it!
What is the difference between a body squat and regular squat? Thank you!
Heather, With body squats only use body weight and no dumbbells, machines or barbell. Hope this helps.
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 :))
Nancy, Me too! Keep me posted. Sunday begins the 7 Day Ab Challenge. Are you in?
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 🙂 I even had my hubby take a before butt pic….:) Thank you so much for your support and great motivations and ideas.
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
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?
Jennifer, Good question! I'll send you an email to explain.
I have been doing it and my butt & thighs are sore, but the good kind of sore! 🙂 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!
Jessie,
I would recommend continuing to do the Daily Workouts and add in one additional glute workout once a week to continue working on your glutes….or use any of the workouts from the challenge for that additional workout. https://skinnyms.com/reshape-your-bootie-via-youtu… https://skinnyms.com/jessica-biels-butt-workout/
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?
Jessica,
I would recommend continuing to do the Daily Workouts and add in one additional glute workout once a week to continue working on your glutes….or use any of the workouts from the challenge for that additional workout. https://skinnyms.com/reshape-your-bootie-via-youtu… https://skinnyms.com/jessica-biels-butt-workout/
What is a butt thrasher and heel clacker? I don't see videos for these. Thanks!
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.
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?
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!
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.
Kristin, GREAT! It does feel good to know you're working to get fit. Good for you.
hi would like to try this but have no idea what thrashers or heel clappers are
The second video explains how to perform these exercises.
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!
It sure is a good feeling! Good job!!!
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
15 on each side. 30 total.
Complete 15 reps for each leg, per circuit.
That would be way too many lunges.
Total lunges: 30
Lunges on each leg: 15
Any suggestions for alterations if the high number of squats and lunges are bothering my IT band?
Sabra, Definitely don't do any exercise that causes pain or any other discomfort. Try doing exercises lying down instead. Be sure to check with your doctor before doing this or any other workout. Here's a good one: http://www.youtube.com/watch?v=odUKjfrwi7g
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?