30-Day Brazilian Butt Challenge
Please see our Health & Fitness Disclaimer
This post may contain affiliate links. We may earn money or products from the companies mentioned. See our Affiliate Disclosure
Here’s a 30-day workout challenge designed to tone and shape your glutes and give you a lifted, toned, and round Brazilian butt:
Day 1:
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps (per leg)
- Fire Hydrants: 3 sets of 15 reps (per leg)
Day 2:
- Rest day
Day 3:
- Deadlifts: 3 sets of 15 reps
- Glute Bridges: 3 sets of 15 reps
- Leg Lifts: 3 sets of 15 reps (per leg)
Day 4:
- Rest day
Day 5:
- Squats: 3 sets of 15 reps
- Lunges: 3 sets of 15 reps (per leg)
- Fire Hydrants: 3 sets of 15 reps (per leg)
Day 6:
- Rest day
Day 7:
- Deadlifts: 3 sets of 15 reps
- Glute Bridges: 3 sets of 15 reps
- Leg Lifts: 3 sets of 15 reps (per leg)
Day 8 – 30:
- Repeat the 7-day workout cycle for the remaining days. Add 2-5 reps per set if you’re feeling like the workout is too easy.
Exercise Descriptions:
- Squats: Stand with your feet hip-width apart and your arms straight out in front of you. Lower your body as if you were sitting back into a chair. Push back up to the starting position.
- Lunges: Step forward with one foot and lower your body until your back knee is just above the floor. Push back up to the starting position, then repeat on the other side.
- Fire Hydrants: Start on your hands and knees. Lift one knee out to the side, then lower it back down. Repeat on the other side.
- Deadlifts: Stand with your feet hip-width apart and hold a weight in front of you. Bend at the hips and lower the weight down to your ankles, then push back up to the starting position.
- Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Push through your heels to lift your hips off the ground, then lower them back down.
- Leg Lifts: Lie on your side with your legs straight and your top leg slightly in front of the bottom leg. Lift your top leg up as high as you can, then lower it back down. Repeat on the other side.
Remember to start with a 5-minute warm-up and stretch after your workout. Increase the weight or resistance as needed to continue challenging your muscles and make progress. Stick to the challenge and stay consistent, and you’ll see results in no time!
