30 DAY BUTT CHALLENGE THAT SERIOUSLY SCULPTS YOUR BUTT

1/ Need to get your butt in shape? Oh, we have a butt challenge for you.

The 30 Day Butt Challenge

This butt challenge is divided into six 5-day sequences:

floor exercises,
squats,
ballet-inspired movements (they look beautiful but are brutal),
slots,
lateral movements, and
explosive exercises.

On the first day of each sequence, you will only do one exercise. But on the second day, you will do the exercises from day one and day two. On the third day, you will do the exercises from day one, day two, and day three. So, on the fifth day, you will do five exercises.

Then you will start the next sequence in the same way. Do you understand? If you are still sore from the previous day, do not hesitate to take a day off! You will perform all the fitness movements at the end of each series.

One more thing

In addition to your daily glute exercises, you will also do a cardio move of your choice for 30 seconds before each move.

So, yes, that means five bursts of cardio on Day 5. Kim suggests high-knee sprints, mountain climbers, pendulum swings, jumping jacks, and burpees.

Yes, you have a choice, but don't skimp on the burpees. You're worth more than that.

Day 1: Fitness Discovery

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From Shoulder Bridge to One Leg Bridge

Lying on your back with your feet flat on the floor, push your hips into the air.
Do 25 push-ups.
Raise one leg in the air; do 25 repetitions.
Raise the other leg in the air; do 25 repetitions.

Day 2: Fitness is fun

Back Knee Kick for Swimming

Kneel on all fours and kick one leg behind you.
Do 25 reps on each side.
Lying on your stomach, raise your arms and legs off the floor.
Move your arms and legs in a fluttering motion for 8 to 10 breaths.

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Day 3: Fitness It's good but I'm tired

Kneeling Back Kick to Lateral Raise

Kneel on all fours and kick one leg behind you.
Bring it back to center, then lift the leg out to the side, rotating it from the hips.
Do 25 reps on each side.

Day 4: Finally without Fitness I am less dynamic!

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Kneeling roundhouse kicks

Kneel on all fours and do a roundhouse kick to the side.
Do 25 reps on each side.

Day 5: I love Fitness

Kneeling leg raise and diagonal isometric hold

Kneel on all fours, raise one leg toward the ceiling, keeping it straight and bending your arms so that your face is close to the floor.
Raise and lower your leg for 25 reps.
On the 25th repetition, lower your chest towards the floor, leg in the air.
Hold the position for 30 seconds.

Day 6: Drop like a squat

Squat with a diagonal reach

Start with your feet slightly wider than shoulder-width apart.
Bring your hands toward your left foot, performing a squat.
As you rise from the squat position, extend your arms toward the sky on your right side.
Do 25 reps on each side.

Day 7: Drop like a squat

Leg bends backwards

Perform a squat, lifting your leg behind you as you come up.
Switch legs for each rep.
Do 2 sets of 30 reps.

Day 8: Drop everything, it's squatting

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Squat Jumps

From a squat position, bring your fingertips to the floor.
Jump up, reaching your hands towards the sky.
Do 3 sets of 25 reps.

Day 9: Fitness and squats are essential

Lateral Squat Taps

While remaining in a squat position, kick one leg out to the side and bring it back to center.
Do 25 reps on each side.

Day 10: Squats for rock-hard glutes

Lateral Squat Shuffle

Starting in a squat position, do 3 movements to the right and touch the floor.
Shuffle 3 times to the left and touch the ground.
This is 1 rep. Do 3 sets of 10.

Day 11: Ballet all day

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Bent Squat

Perform a squat with your feet wide apart, toes turned out, heels down.
Do 25 repetitions.

Day 12: Ballet Fitness in rhythm

Squeeze folded

Starting with your heels together, step out to the side and lower into a squat.
Return to center and repeat the exercise on the same side.
Do 20 reps on each side.

Day 13: Ballet in your fitness sessions

Bent over toe squat

Perform a plie squat with one heel off the floor.
Do 25 reps on each side.
Lift both heels off the floor and continue the squat for 25 more reps.

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Day 14: Fitness Ballet

Arabesque

Standing on your right leg, extend your left leg and right arm.
Pulse the leg up and down.
Do 25 reps on each side.

Day 15: Ballet warrior for fitness pros

Arabesque to Warrior III

Perform the arabesque exercise for 25 repetitions.
On the same side, move to warrior III (stand on one leg and extend your arms in front of you so that your body forms a T).
Hold this position for 30 seconds.
Repeat on the other side.

Day 16: Step It Up

Reverse lunge with front kick

Step back with your right leg into a reverse lunge, pushing your arms forward.
Kick your right leg out in front of you as you return to standing, moving your arms out to the sides.
Do 25 reps on each side.

Day 17: Step It Up

Reverse Lunge, Front Kick, and Single Leg Deadlift

Step back with your right leg into a reverse lunge, pushing your arms forward.
Kick your right leg out in front of you as you return to standing, moving your arms out to the sides.
Standing on your left leg, extend your hands toward your toes to perform a deadlift while your right leg swings behind you.
Do 25 reps on each side.

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Day 18: Step It Up

Alternating Chair Pose and Reverse Lunge

Stand with your feet together and bend your knees as if you were sitting on a chair.
Bring the leg back into a reverse lunge.
Continue alternating legs for 30 reps.
Do 2 sets.

Day 19: Step It Up

Chair Position - Butt Burner

Starting in chair pose, step your left leg out to the side.
Come back to the center.
Step your left leg behind you.
Do 25 reps on each side.

Day 20: Step It Up

Chair pose, side step

Begin in chair pose with your arms extended in front of you.
Staying low in chair pose, take a big step to the right, then quickly to the left.
Do 20 repetitions.
Repeat the side stepping movement for 30 more reps, imagining you are jumping over a box to increase the intensity.

Day 21: Train Laterally

Skate

Starting in a squat position, step to the right with your right leg, sliding your left leg behind you, extending your left arm across your torso.
Jump to your left side, bringing your right leg behind you.
Do 50 repetitions in total.

Day 22: Let's go lateral

Skating with crossed torso ground contact

Repeat the same skates as on day 21, touching the ground on each repetition.
Do 50 repetitions in total.

Day 23: Lateral jumps

Side lunge with balance

Make a lunge on the right side.
Return to center, bringing your right knee to a 90-degree angle and raising your arms into the air.
Continue on the right side for 25 reps.
Repeat on the left side.

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Day 24: Side lunges

Lateral leg flexion towards the outside of the thigh

Lunge to the right side, then return to center, raising your arms toward the sky.
Do 20 repetitions.
Raise your arms to form a T, then lift your right leg out to the right side.
Do 20 repetitions.
Repeat on the other side.

Day 25: Side lunges

Warrior III Side Lunge with Hold

Lunge to the right side, then return to center, raising your arms toward the sky.
Do 20 repetitions.
Standing on your left leg, hold Warrior III position for 30 seconds.
Repeat on the other side.

Day 26: Shift into high gear

Double Snap Kicks

Rotate hips so they are square with left foot, bring right leg up for a roundhouse kick.
Quickly kick a little lower than hip height, then bring it back up as high as you can for a second kick.
Do 25 reps on each side.

Day 27: Shift into high gear

Side kicks

Bringing your knee up to hip height, push off to perform a side kick.
Do 25 reps on each side.

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Day 28: Shift into high gear

Balanced Back Kicks

Get into chair pose.
Keeping weight on your left leg, kick your right foot behind you.
Do 25 reps on each side.

Day 29: Shift into high gear

Plank Walk-Ups D & G

Get into the plank position.
Bring your left foot up to your hands and follow with your right foot, so that you are in a squat position.
Return to the plank by stepping your left foot forward.
Repeat for 10 reps, leading with the left foot.
Change to 10 reps, leading with the right foot.

Day 30: Shift into high gear

Jumping Jacks and Power Jacks

Perform 3 traditional jumping jacks.
Jump higher onto the fourth for a power jack.
Repeat 15 times.

If you liked this article and it helped you motivate yourself to build a killer butt for 30 days. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.

If you want to find other Fitness and Wellness articles, take a look at the glute exercises and fitness shop sections of the blog, you will find plenty of workouts and exercises to do at home. And if you want to know more about sports nutrition (food supplements) to gain muscle or lose fat, do not hesitate to consult the collection dedicated to fitness elastics .

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