Can you commit just 7 days to a better butt?  This challenge is for perfect for if you’re short of time and need to tone up fast for whatever reason.

7day butt blaster challenge

Whether its for an upcoming weekend away with your sweetheart, a beach trip next weekend with your gal pals, or heck, even that modelling shoot that may be your next big break (but Eeeekk!! You just found out what they want you to wear and it’s not very forgiving).

If you’ve only got a little time left before the big event, you can still achieve great results in a short amount of time.  This 7 day booty blaster challenge will whip you into shape in no time.

Day 1

Time required: About 20 minutes

Glute Bridges x50
Wide squat pulses x50
Plie x50
Hip Extensions x25 per side
Froggy Glute Kicks x50

Repeat all of the above 3 times round (circuit training)

Day 2

Time required: About 10 minutes

Clamshell x10 – 3 Sets per side
Fire Hydrants x10 – 3 sets per side
Donkey Kicks x10 – 3 sets per side
Plank Lifts x 10 per side
Plank Sides x 10 per side

Day 3

Time required: About 15 minutes

Squat x30 – 3 Sets
Butt Burns x30 per side – 3 sets

Day 4

Rest. You’ve earned it!

Day 5

Time required: About 20 minutes

Glute Bridges x50
Wide squat pulses x50
Plie x50
Hip Extensions x25 per side
Froggy Glute Kicks x50

Repeat all of the above 3 times round (circuit training)

Day 6

Time required: About 15 minutes

Clamshell x15 – 3 Sets per side
Fire Hydrants x15 – 3 sets per side
Donkey Kicks x15 – 3 sets per side
Plank Lifts x 20 per side
Plank Sides x 20 per side

Day 7

Time required: About 20 minutes

Squat x30 – 3 Sets
Butt Burns x50 per side – 3 Sets

The 7-day Butt Blaster Challenge
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24 thoughts on “The 7-day Butt Blaster Challenge

  • November 20, 2014 at 4:21 pm
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    I cannot wait to try this. Great post!

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    • November 21, 2014 at 6:08 am
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      Thanks Jessica – you won’t be disappointed with the results!

      Reply
  • December 31, 2014 at 2:36 pm
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    This sounds perfect for me. I bore easily with most exercise routines and have trouble sticking with a program. But since this is so short, I’m sure I can manage it! Can’t wait to start!

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    • January 1, 2015 at 10:05 am
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      I get sick of the same routine as well Jenny, which is why I’m constantly jumping from one exercise program to the next! I’ve found that short little stints (between 1-2 weeks) are definitely manageable though. Hope you enjoy this one!

      Reply
  • January 17, 2015 at 5:03 am
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    this is a great little routine!! can’t wait to try it!

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  • June 21, 2016 at 8:14 pm
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    Hi!! So will this make my butt bubbly? Or will it just tone it? My butt is kinda flat… Yet big idk if that makes sense haha. But will this make my butt round? In just a short time?

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    • June 21, 2016 at 11:37 pm
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      Hey Brooke!
      The thing with exercise is that everyone’s body will react differently, so it’s impossible to predict results. Keep in mind that to make drastic changes in your butt shape (from flat to bubbly), it’s going to take some work – probably more than 7 days unfortunately, but you should see some slight changes within a few weeks!
      One thing that is certain though, is that consistent exercise will produce some kind of positive results! So it really is a case of try it and see how it works for you. If you haven’t done many butt-focused workouts in the past, this challenge should definitely get your glutes burning and is a perfect place to start!
      Good luck
      Jolie xoxo

      Reply
      • July 15, 2016 at 5:36 am
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        Thank you so much!!!! You are so kind and thoughtful, I can just tell. I really appreciate you answering my question!

        Xoxo,
        Brooke

        Reply
  • July 6, 2016 at 9:09 pm
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    This would be best in the form of a tutorial video, as I’m not quite sure of what the exercises actually are…great tips though !!

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    • July 7, 2016 at 2:04 pm
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      Hi Ctb! I would love to have a video for the whole 7 day challenge exercises, but haven’t got the resources currently to produce one!

      You can however click through on the name of each exercise, that will take you through to instructions on how to do each move (as well as a short video demonstration for each individual exercise). Hope this helps!

      Reply
  • November 11, 2016 at 4:34 am
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    I will do this every night, (in combination with my own daily gym workouts and morning ab challenge) and will update in 7 days from this Saturday. So by next Friday I will let you ladies know if this has helped to perk up my backside!

    Reply
    • November 12, 2016 at 8:55 pm
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      Awesome Tasha, keep at it and looking forward to hear back from you soon with your results!!

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      • November 16, 2016 at 5:10 pm
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        When the time required says 20 mins does that mean in total when all rounds are done or just to complete the first circuit/round?

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        • November 18, 2016 at 7:40 am
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          That’s the estimated total time for all rounds together Tasha!

          Reply
  • December 5, 2016 at 11:12 pm
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    I’m not sure I’m following the wide squat pulses properly on day one…it doesn’t say how long to pulse. The link varies from 7 pulses in the video to written material saying 30-60 seconds. Obviously if it’s the latter just the 50 reps of this would be 25-30 minutes and my butt would drop off. Then 3 sets in circuit, 1hr 15 to 1hr 30! Even if 7 pulses at a second per pulse means 17.5 minutes just for the second exercise. But you say the whole day’s routine should last 20minutes?? How can it?
    Also, how is the wide squat different from the plié, bar the pulsing. Or is that the key difference? Many thanks for your help. Just want to make sure I following things correctly and don’t injure myself! Thanks!

    Reply
    • December 6, 2016 at 10:52 pm
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      Hi Sophie!
      Sorry for the confusion! I think it’s great that you’ve actually looked into each exercise properly 🙂 The links to the detailed exercise pages have sets and rep recommendations but these don’t actually line up with the rep or set numbers in the 7 day challenge. I just linked to each exercise page to demonstrate how to do the move.

      So with the squat pulses, when it says to do 50 reps, it actually means just 50 single pulses up and down (NOT 50 sets of 7 pulses or 50 x 30 seconds!) I roughly timed myself just now and it took me 40 seconds to do 50 pules, depending on how fast you pulse I would expect it could take between 30 seconds and a minute to do all 50. I roughly pulse a bit faster than 1 per second.

      Wide squat pulses and plie use essentially the same position, however with the pulses the idea was to stay low with your knees bent and pulse (this should get your glutes burning!) and then go straight into the next exercises which is doing full plie squats (full motion up to straight legs and then down again into the squat). This way you’re targeting the same muscles but just changing up the motion slightly which I feel is a good way to work the muscles by getting them fatigued.

      Hope this helps – let me know if you have any other questions!!

      Reply
      • December 10, 2016 at 9:34 pm
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        Thank you so much! Big help and makes things so much more achievable (and slightly less achey!).

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      • June 14, 2017 at 12:54 pm
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        I don’t understand this butt challenge..can u at least show pictures

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        • June 14, 2017 at 3:09 pm
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          Hi Alu, if you click on the links for each of the exercises, it will take you to some more detailed instructions (including a video) of how to do those exercises. Hope this helps!

          Reply
  • October 26, 2017 at 1:11 pm
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    So for the froggy glute kicks, how much weight do you use? Thank you!!!❤️

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    • October 26, 2017 at 1:43 pm
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      Hi B.T! It is really up to you for this one, experiment to see how your buns hold up! If you have some ankle weights (of any weight) at home you could just strap them on and see how you’re feeling at the end of 50 reps.
      I have about 2lb weights and find that’s a good work out for me by the time I get around to the froggy glute lifts!

      Reply

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