7 Day Booty Workout Challenge To Tone Your Glutes

March 5, 2021
7 day booty workout challenge

Sitting on your butt all day long won’t make it grow. But, you know what will? A killer booty workout challenge! As someone who spends hours and hours sitting in front of a computer, I know how important it is to make time to not only exercise daily, but to also activate my glutes (who doesn’t want toned glutes, right?). And as someone who is busy 24/7, I also understand how hard it is to find time to workout with a hectic schedule! Which is why, I have designed a fairly easy booty workout challenge, for women who want to tone their glutes but simply don’t have enough time! So, whether you’re looking to train your booty, tone your glutes, or give your booty a challenge, you have to try my 7 day booty workout challenge.

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BOOTY WORKOUTS TO TONE YOUR GLUTES

I don’t know about you, but glutes are my favorite muscles to train.

I may occasionally skip arm day, leg day, and even abs day, but I’ll never skip booty day! Gimme all the booty exercises you got –  jump squats, sumo squats, kickbacks, donkey kicks, glute bridges, frog kicks, you name it and I’ll do them!

If you’ve been following me for some time, you are probably familiar with some of my previous workout challenges.

If you aren’t, you can check them out below!

WORKOUT CHALLENGES TO TRY OUT

As you can see, all of the challenges I have created have been full-body based workout challenges (except the ab workout challenge I recently published!) Meaning that the goal of each challenge was to train your full body, instead of training specific muscle groups!

Although it’s important to train you entire body, in this workout challenge we will only be focusing on our lower body.

That’s right, for the next 7 days or so, we will devoting our time, energy, and love to our glutes! 🙂

PAMELA REIF BOOTY WORKOUTS

Since Pamela Reif is not only the queen of ab workouts, but also the queen of booty workouts, I’ve decided to use her workouts for this booty workout challenge! Pamela Reif has an incredible variety of booty workouts on her channel. So, we will be following 7 of her best booty workouts.

SAVE 7 DAY BOOTY WORKOUT CHALLENGE FOR LATER!

7 day booty workout challenge to tone your glutes

7 DAY BOOTY WORKOUT CHALLENGE RULES:

Before we get into the challenge, let’s discuss the rules and features of this challenge.

RULES:

  • The entire workout challenge lasts 7 days, so you should complete this entire challenge in 1-2 weeks. However, you are more than welcomed to take rest days (if you must!) in between the 14 day period.
  • Every workout in this challenge is 10-20 minutes long. So, you don’t need to spend more than 20 minutes (plus your warm up time) on this challenge everyday.
  • You only have to complete one workout video every single day. But, if you want to follow your own workout routine after completing the workout from the challenge, go for it!
  • Every single workout is straight off from Pamela Reif’s YouTube channel, so you need to have a reliable internet connection to complete this challenge.
  • No cheating! The only way to successfully completing this workout challenge is by completing every single workout in it.

FEATURES

To make it super easy for you to navigate through this challenge, I have:

  • Labeled every workout with it’s appropriate title.
  • Provided the total time for each workout.
  • Identified the level of difficulty of each workout.
  • Shared my TOP 5 favorite exercises from each workout.
  • Shared the workout video straight from Pamela Reif‘s YouTube channel.

So, are you ready to train your glutes with Pamela Reif’s workouts for the next 7 days? If you are, keep reading!

7 DAY BOOTY WORKOUT CHALLENGE:

DAY 1 – KNEE FRIENDLY BOOTY WORKOUT

Let’s start off this challenge with a knee-friendly workout. This workout is perfect for anyone who hates squats, lunges, and jumping, but still wants to give their glutes a good burn. And just because this workout is knee-friendly and low-impact, it does not mean that it’ll be a breeze!

So, get ready for an intense but not so painful booty workout!

Workout Video: Low Impact Booty Workout (click here to be directed to the workout)

Total Time: 15 Minutes

Level: EASY-MEDIUM

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Outer Thigh Circles (minute: 6:15)
  • Straight Side Lift (minute: 0:45)
  • High Glute Bridge (minute: 14:15)
  • High Bridge Pulses (minute: 14:45) 
  • Donkey Kicks (minute: 3:15)
15 minute knee friendly glutes workout


DAY 2 – BOOTY BURN WORKOUT

These will probably be the longest 10 minutes of your life, but every minute of this workout will be so worth it! Today, we will be training our booty with a variety of fun and intense exercises – squats, lunges, donkey kicks, frog kicks, glute bridges, etc!

So, get ready to drop it all on the floor…..for the sake of your glutes!

Workout Video: Booty Burn Workout (click here to be directed to the workout)

Total Time: 10 Minutes

Level: MEDIUM-HARD

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Jump Squats (minute: 2:20)
  • Side Squat Steps (minute 2:50)
  • Abductor Squat (minute 3:50)
  • Donkey Kicks (minute 4:41)
  • Glute Bridge – Alternating Leg Raise (minute: 10:03)
10 minute equipment free booty workout


DAY 3 – BOOTY ACTIVATION WORKOUT 

I don’t know if you know this, but in order for your glutes to actually grow, you need to actually activate them! So, today we will be doing a booty activation workout using resistance bands to activate our glutes! Trust me, you will feel the burn in your glutes rather than just your thighs.

Workout Video: Grow Your Booty Not Your Thighs Workout (click here to be directed to the workout)

Total Time: 12 minutes

Level: MEDIUM-HARD

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Abductor (minute: 4:24)
  • Wide Bridge Pulses (minute 6:21)
  • Fire Hydrant Pulses (minute:2:51)
  • Abductor + High Bridge (minute: 4:51)
  • Bridge Hold + Abductor (minute: 5:51)
12 minute resistance band workout


DAY 4 – MEDIUM INTENSITY BOOTY WORKOUT 

If beginner workouts are too easy and advanced workouts too hard, today’s workout is PERFECT for you! Today we will be training our booty using awesome variations of kickbacks, squats, glute bridges, and other booty exercises at a medium level.

Workout Video: Medium Intensity Booty Workout (click here to be directed to the workout)

Total Time: 10 minutes

Level: MEDIUM

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Sumo + Calf Raise (minute: 2:42)
  • Kickback (minute: 3:12)
  • Kneeling Squat (minute: 7:14)
  • Hold + In & Out (minute: 6:43)
  • Glute Bridge Pulses (minute: 8:41)
10 minute medium booty workout


DAY 5 – GLUTE ACTIVATION WORKOUT

Similarly to Day 3, we will once again activate our glutes with a fun booty activation workout!

So, get ready for another fun booty activation workout!

Workout Video: Resistance Band – Booty Activation To Grow Your Glutes Workout (click here to be directed to the workout)

Total Time: 10 minutes

Level: MEDIUM

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Squat Hold Abductor (minute: 2:16)
  • Slow Squat Pulses (4:16)
  • Booty Leg Abductor (minute 8:45)
  • Low Side Squats (minute 1:46)
  • Fire Hydrant Pulses (minute: 5:46)
10 minute booty activation workout


DAY 6 – INNER + OUTER THIGHS WORKOUT

Today we will strictly be focusing on our inner and outer thighs with an intense 15 minute workout! So, get ready to do booty exercises that you have probably never done before because today we’re taking booty workouts to another level!

Workout Video: Inner + Outer Thighs Workout (click here to be directed to the workout)

Total Time: 15 minutes

Level: MEDIUM-HARD

MY TOP 5 EXERCISES IN THIS WORKOUT:  

  • Soccer Kick Pulses (minute 1:15)
  • Sumo Squat Pulses (minute: 2:45)
  • Squat + Soccer Kick (minute 3:45)
  • Lift + Reach (minute 4:15)
  • Squat + Side Lift (minute 10:15)
15 minutes inner and outer thighs workout


DAY 7 – INTENSE BOOTY WORKOUT 

After 6 days of incredible booty workouts, it only makes sense to end this workout challenge strong. So, today we will be doing my absolute favorite Pamela Reif booty workout, which in my opinion is the hardest one of all!

So, get ready for a killer booty workout!

Workout Video: Intense Booty Workout (click here for the workout video)

Total Time: 20 minutes

Level: HARD

MY TOP 5 FAVORITE EXERCISES IN THIS WORKOUT:

  • Jump Squat With Pulse (minute: 0:40)
  • Donkey Kick Pulses (minute: 3:10)
  • Leg Circles (minute: 4:10)
  • Wide Squat Left – Right (minute: 11:40)
  • Glute Flutter Kicks (minute: 15:40)
20 minute intense glutes workout

More Posts You May Like:

Whether you have joined this booty workout challenge, or are thinking about joining it in the near future, I hope you love it! Go ahead and share your thoughts about this booty workout challenge with me in the comments below!

Until next time,

Gabby Abigail

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