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The 30-Day Butt Challenge That Seriously Sculpts Your Booty

  • Patrick Connolly

    The 30-Day Butt Challenge

    This butt challenge is broken up into six 5-day sequences: (1) floor exercises, (2) squats, (3) ballet-inspired moves (they look beautiful but feel brutal), (4) lunges, (5) lateral moves, and (6) explosive exercises. The first day of each sequence, you'll only do one exercise. But on the second day, you'll do exercises from both Day 1 and Day 2. On Day 3, you'll do the exercises from Day 1, Day 2, and Day 3. So by Day 5, you're doing five exercises. Then, you'll start the next sequence the same way. Get it? If you still feel sore from the previous day, feel free to take a rest day! You'll hit every move at the end of each series.

    (Visit Jeanette Jenkins at The Hollywood Trainer Club for more intense workouts!)

  • Patrick Connolly

    One More Thing

    In addition to your daily butt exercise(s!), you'll also do a cardio move of your choice for 30 seconds before each move. So, yes, that means five cardio bursts on Day 5. Jenkins suggests high-knee sprints, mountain climbers, pendulum swings, jumping jacks, and burpees. Yes, you get to choose, but don't skimp out on those burpees. You're better than that.

  • Patrick Connolly

    Day 1: Floor It

    Shoulder Bridge to Single-Leg Bridge

    • Lying on your back, feet planted flat on the floor, thrust hips into air.
    • Do 25 thrusts.
    • Lift one leg in the air; do 25 more reps.
    • Lift other leg in the air; do 25 reps.
  • Patrick Connolly

    Day 2: Floor It

    Kneeling Back Kick to Swimming

    • Kneeling on all fours, kick one leg straight behind you.
    • Do 25 reps on each side.
    • Lying facedown, lift arms and legs off the floor.
    • Move your arms and legs in a flutter-like motion for 8 to 10 breaths.
  • Patrick Connolly

    Day 3: Floor It

    Kneeling Back Kick to Side-Lift

    • Kneeling on all fours, kick one leg straight behind you.
    • Bring back to center, then lift leg out to the side, hinging from the hips.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 4: Floor It

    Kneeling Roundhouse Kicks

    • Kneeling on all fours, do a roundhouse kick out to the side.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 5: Floor It

    Kneeling Leg Lift to Isometric Diagonal Hold

    • Kneeling on all fours, lift one leg up to the ceiling, keeping it straight and bending your arms so your face is near the floor.
    • Pulse leg up and down for 25 reps.
    • On the 25th rep, lower chest to floor, leg in the air.
    • Hold for 30 seconds.
  • Patrick Connolly

    Day 6: Drop It Like It's Squat

    Squat with a Diagonal Reach

    • Start with feet slightly wider than shoulder-width apart.
    • Bring your hands to your left foot as you perform a squat.
    • Rising from squat position, reach arms up to the sky on your right side.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 7: Drop It Like It's Squat

    Squat to Back Leg Lift

    • Perform a squat, lifting your leg out behind you on your way back up.
    • Switch legs with every rep.
    • Do 2 sets of 30 reps.
  • Patrick Connolly

    Day 8: Drop It Like It's Squat

    Squat Jumps

    • Starting in squat position, bring fingertips to the floor.
    • Jump up, reaching hands to the sky.
    • Do 3 sets of 25 reps.
  • Patrick Connolly

    Day 9: Drop It Like It's Squat

    Squat Side Taps

    • Remaining in squat position, tap one leg out to the side and bring back to center.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 10: Drop It Like It's Squat

    Squat Lateral Shuffle

    • Starting in squat position, shuffle 3 times to the right and touch the ground.
    • Shuffle 3 times to the left and touch the ground.
    • That's 1 rep. Do 3 sets of 10.
  • Patrick Connolly

    Day 11: Ballet All Day

    Bent Squat

    • Perform a squat with feet wide apart, toes turned out, heels down.
    • Do 25 reps.
  • Patrick Connolly

    Day 12: Ballet All Day

    Folded Squeeze

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

    Day 13: Ballet All Day

    Plié Squat on Toes

    • Perform a plié squat with one heel off the ground.
    • Do 25 reps on each side.
    • Lift both heels off the ground and continue squatting for another 25 reps.
  • Patrick Connolly

    Day 14: Ballet All Day

    Arabesque

    • Standing on right leg, extend left leg and right arm.
    • Pulse leg up and down.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 15: Ballet All Day

    Arabesque to Warrior III

    • Perform the arabesque exercise for 25 reps.
    • On the same side, move into warrior III (stand on one leg and hold arms straight out in front of you so that your body forms a T shape).
    • Hold for 30 seconds.
    • Repeat on other side.
  • Patrick Connolly

    Day 16: Step It Up

    Reverse Lunge with Front Kick

    • Step right leg back into a reverse lunge, punch arms forward.
    • Kick right leg in front of you as you return to standing, moving arms to sides.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 17: Step It Up

    Reverse Lunge to Front Kick to Single Leg Deadlift

    • Step right leg back into a reverse lunge, punching arms forward.
    • Kick right leg in front of you as you return to standing, moving arms to sides.
    • Remaining standing on your left leg, reach hands to toes to perform a deadlift as your right leg swings behind you.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 18: Step It Up

    Chair Pose to Alternating Reverse Lunge

    • Standing with feet together, bend knees as if you're sitting in a chair.
    • Bring leg back to a reverse lunge.
    • Continue alternating legs for 30 reps.
    • Do 2 sets.
  • Patrick Connolly

    Day 19: Step It Up

    Chair Pose Butt Burner

    • Starting in chair pose, step left leg out to the side.
    • Return to center.
    • Step left leg behind you.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 20: Step It Up

    Chair Pose Side Steps

    • Begin in chair pose, arms out in front of you.
    • Staying low in chair pose, take a giant step to your right, then quickly to your left.
    • Do 20 reps.
    • Repeat side-step motion for an additional 30 reps, imagining you are jumping over a box to up the intensity.
  • Patrick Connolly

    Day 21: Let's Get Lateral

    Skate

    • Starting in squat position, step to your right leg to the right, sliding your left leg behind you, reaching your left arm across your torso.
    • Jump to your left side, bringing your right leg back behind you.
    • Do 50 reps total.
  • Patrick Connolly

    Day 22: Let's Get Lateral

    Skate with a Cross Torso Floor Touch

    • Repeat the same skaters from Day 21, touching the ground with each rep.
    • Do 50 reps total.
  • Patrick Connolly

    Day 23: Let's Get Lateral

    Side Lunge to Balance Hold

    • Lunge out to your right side.
    • Return to center, bringing your right knee up to a 90-degree angle and lifting arms in the air.
    • Continue on right side for 25 reps.
    • Repeat on left side.
  • Patrick Connolly

    Day 24: Let's Get Lateral

    Side Lunge to Outer Thigh Leg Lifts

    • Lunge out to your right side, then return to center lifting your arms up to the sky.
    • Do 20 reps.
    • Lifting arms up to form a T, lift right leg straight out to your right side.
    • Do 20 reps.
    • Repeat on other side.
  • Patrick Connolly

    Day 25: Let's Get Lateral

    Side Lunge to Warrior III Hold

    • Lunge out to your right side, then return to center lifting your arms up to the sky.
    • Do 20 reps.
    • Standing on left leg, hold warrior III position for 30 seconds.
    • Repeat on other side.
  • Patrick Connolly

    Day 26: Kick Into High Gear

    Double Snap Kicks

    • Turning hips so they're square with left foot, bring right leg up to a roundhouse kick.
    • Kick quickly slightly lower than hip height, then bring as high as you can for a second kick.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 27: Kick Into High Gear

    Side Kicks

    • Bringing knee to hip height, push out to a side kick.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 28: Kick Into High Gear

    Balancing Back Kicks

    • Assume chair pose.
    • Keeping weight on left leg, kick right foot back behind you.
    • Do 25 reps on each side.
  • Patrick Connolly

    Day 29: Kick Into High Gear

    Plank Walk-Ups R & L

    • Assume plank position.
    • Bring left foot up to your hands and follow with right foot, so you're in squat position.
    • Step back into plank, leading with left foot.
    • Repeat for 10 reps, leading with left foot.
    • Switch for 10 reps, leading with right foot.
  • Patrick Connolly

    Day 30: Kick Into High Gear

    Jumping Jacks and Power Jacks

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

 

Kiera Carter

Kiera Carter is the executive web editor of FITNESS and SHAPE. She's also a New York University alum, Brooklyn resident, and half marathon lover.  More →

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