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The 30-Day Butt Challenge That Seriously Sculpts Your Booty

Seeking a tighter tush? Oh, do we have a 30-day butt challenge for you. Jeanette Jenkins, celebrity trainer and creator of The Hollywood Trainer Club, put together the ultimate butt-sculpting plan that sculpts and burns—like, really, really burns.

This 30-day 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 butt-sculpting 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 butt-sculpting 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.

In addition to your daily butt-sculpting exercise(s!), you'll also do a cardio move of your choice for 30 seconds before each move during this 30-day butt challenge. So, yes, that means five cardio bursts on Day 5. Jenkins suggests high-knee sprints, mountain climbers, pendulum swings, jumping jacks, and burpees

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The 30-Day Butt Challenge

Day 1

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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.

Day 2

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Photo: 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.

Day 3

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Photo: 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.

Day 4

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Photo: 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.

Related: After You Rock This 30-Day Butt Challenge, Try a Month of Planks!

Day 5

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Photo: 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 this butt-sculpting position for 30 seconds.

Day 6

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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.

Day 7

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Photo: 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.

Day 8

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Photo: 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.

Related: Everything You Need to Know About Plyometrics for This 30-Day Butt Challenge (and Beyond)

Day 9

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Photo: 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.

Day 10

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Photo: Patrick Connolly

Day 10: Drop It Like It's Squat

Squat Lateral Shuffle

Day 11

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Day 11: Ballet All Day

Bent Squat

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

Day 12

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Photo: 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.

Day 13

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Photo: 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.

Day 14

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Photo: Patrick Connolly

Day 14: Ballet All Day

Arabesque

Day 15

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Photo: 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.

Day 16

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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.

Day 17

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Photo: 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.

Day 18

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Photo: 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.

Day 19

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Photo: 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.

Day 20

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Photo: 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 butt-sculpting power and intensity.

Day 21

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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.

Bonus: Complement this 30-day butt challenge with a lower body-toning tabata!

Day 22

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Photo: 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.

Day 23

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Photo: 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.

Day 24

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Photo: 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.

Day 25

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Photo: 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.

Day 26

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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.

Day 27

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Photo: Patrick Connolly

Day 27: Kick Into High Gear

Side Kicks

Day 28

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Photo: 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.

Day 29

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Photo: 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.

Day 30

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Photo: 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.

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