Introduction
If you’re ready to increase your lower body fitness and strengthen and tone your legs and butt from every angle, this 30-Day Legs & Butt Fitness Challenge has everything you need to get started! The exercises in this challenge target your glutes, quads, hamstrings, inner thighs, outer thighs, and calves. Building a strong lower body will help you move better throughout the day and in your everyday workout routine; you will look and feel amazing!
How To Do The 30-Day Legs & Butt Fitness Challenge
All of the moves included in this challenge are bodyweight, so all you need is yourself, some motivation, and a yoga mat. Each week includes 2 total rest days, with 5 days of focused lower body work. There are 4 total exercises that will not change throughout the challenge. You’ll start with only 3 sets of 5 reps of each exercise and work your way up to 5 sets of 20 reps of each exercise.
For best results, include 2-3 days of cardio each week. If you’re looking for cardio ideas, be sure to check out our workout library, which includes a variety of cardio workouts on all types of equipment!
30 Day Legs & Butt Fitness Challenge Schedule
DAY | SETS | REPS | EXERCISES |
---|---|---|---|
Day 1 | 3 sets | 5 reps | Squats |
Day 2 | 3 sets | 5 reps | Front to Back Lunges |
Day 3 | REST DAY | ||
Day 4 | 3 sets | 10 reps | Side to Curtsy Lunges |
Day 5 | 3 sets | 10 reps | Glute Bridges |
Day 6 | REST DAY | ||
Day 7 | 3 sets | 15 reps | Squats |
Day 8 | 3 sets | 15 reps | Front to Back Lunges |
Day 9 | REST DAY | ||
Day 10 | 3 sets | 20 reps | Side to Curtsy Lunges |
Day 11 | 4 sets | 5 reps | Glute Bridges |
Day 12 | 4 sets | 5 reps | Squats |
Day 13 | REST DAY | ||
Day 14 | 4 sets | 10 reps | Front to Back Lunges |
Day 15 | 4 sets | 10 reps | Side to Curtsy Lunges |
Day 16 | REST DAY | ||
Day 17 | 4 sets | 15 reps | Glute Bridges |
Day 18 | 4 sets | 15 reps | Squats |
Day 19 | REST DAY | ||
Day 20 | 4 sets | 20 reps | Front to Back Lunges |
Day 21 | 5 sets | 5 reps | Side to Curtsy Lunges |
Day 22 | 5 sets | 5 reps | Glute Bridges |
Day 23 | REST DAY | ||
Day 24 | 5 sets | 10 reps | Squats |
Day 25 | 5 sets | 10 reps | Front to Back Lunges |
Day 26 | REST DAY | ||
Day 27 | 5 sets | 15 reps | Side to Curtsy Lunges |
Day 28 | 5 sets | 15 reps | Glute Bridges |
Day 29 | REST DAY | ||
Day 30 | 5 sets | 20 reps | Squats |
30 Day Legs & Butt Fitness Challenge Exercises
1. Squats
How To: Stand with your feet shoulder-width apart, toes pointed straight forward. Sit back with your hips as if sitting in a chair, keeping your chest upright, back neutral, and core activated to maintain balance. Push through your heels as you extend back to your starting stance, squeezing your glutes at the top of each rep.
Tip: If adding weight to this exercise, you could hold two dumbbells at your sides or hold a single weight with both hands at chest level.
2. Front to Back Lunges
How To: Feet should be hip-width apart, and toes pointed directly forward. Keep chest up, core engaged, and looking straight ahead—step forward with your right foot, light on the landing. Shifting weight to your right leg, lunge forward, bending at the front and back knee simultaneously until both legs form a 90-degree angle. Push off your right leg and return to your starting position. Continue the movement by pushing your right leg back to complete a back lunge.
Tip: Make sure your front knee always stays behind your front toe to protect your joints.
3. Side to Curtsy Lunges
How To: Feet should be shoulder-width apart, and toes pointed directly forward. Keep chest up, core engaged, and looking straight ahead. Step out to the right with your right foot, light on the landing, and shift your weight into your right leg. Lunge down as low as you can, shift back with the hips, bending down at the right knee while keeping the left leg straight. Push off the right leg, and shift weight back into the left leg to return to your starting position. Now cross your right leg diagonally behind your left and bend at both knees to drop into a curtsy lunge.
Tip: Dip down as low as you can into each lunge; the lower you go, the higher the muscle engagement during each rep!
4. Glute Bridges
How To: Begin lying flat on your back with knees bent, feet firmly planted on the ground, and hands at your sides for support. With core tight and spine neutral, engage the glutes to press up through the hips. Slowly lower to the ground and repeat.
Tip: Glute bridges are a great glute isolation exercise, but you can incorporate the hamstrings more by keeping toes pointed upward and away from the ground, with your heel as your base of support.
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Conclusion
Once you’ve mastered this 30-Day Legs & Butt Fitness Challenge, put your newfound lower body strength to the test with these lower body workouts. This challenge is designed to help you build a strong foundation and improve your overall fitness, so stay consistent and enjoy the journey!
FAQs
What should I do if I miss a day in the challenge?
If you miss a day, don’t worry! Simply pick up where you left off and continue with the schedule.
Can I add weights to these exercises?
Yes, you can add weights to increase the intensity of your workouts. Make sure to use proper form to avoid injury.
How should I warm up before starting the exercises?
A good warm-up includes dynamic stretches like leg swings, lunges, and hip circles. Aim for about 5-10 minutes of warm-up to get your muscles ready.
Is it normal to feel sore during the challenge?
Yes, it’s normal to feel sore, especially if you’re new to these exercises. Ensure you are resting on rest days and listen to your body to prevent overtraining.
By following this 30-Day Strong Legs & Toned Butt Fitness Challenge, you’ll be on your way to achieving a stronger and more toned lower body. Stay motivated and consistent, and don’t forget to check out our other fitness programsfitness programs for more workout inspiration!