30

D AY

BOOTY
C H A L L E NG E
 Want to tone
your booty?

Then you’ve come to the right place! Welcome to our 30-day

booty challenge! Over the next 30 days, you’ll learn exercises
that target and hone your glutes on an ongoing basis, making
you stronger from week to week. A well-toned butt isn’t just about
looking good; it’s a sign of health and fitness, and being strong
will serve you well in day-to-day life. All good reasons to push
through with our challenge!

What you need: 2 dumbbells

Training frequency: 3 times a wee
Length of each training session: approx. 30 minutes
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

3x20 Alternating 3x20 Alternating 3x10 Reverse Lunges

Reverse Lunges Reverse Lunges
Rest day Rest day 3x20 Glute Bridge
3x10 Glute Bridge 3x15 Glute Bridge
3x15 Side Lying
3x10 Side Lying 3x15 Side Lying Hip Abduction
Hip Abduction Hip Abduction

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

3x10 Reverse Lunges 3x12 Reverse Lunges

3x8 Single Leg 3x10 SingleLeg
Rest day Rest day Rest day
Glute Bridge Glute Bridge
3x20 Side Lying 3x20 Side Lying
Hip Abduction Hip Abduction

DAY 11 DAY 12 DAY 13 DAY 14 DAY 15

3x12 Reverse Lunges 3x15 Reverse Lunges

Rest day 3x10 Single Rest day Rest day 3x12 Single Leg
LegGlute Bridge Glute Bridge
3x15 Clamshells 3x15 Clamshells

DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

3x15 Reverse Lunges 3x15 Reverse Lunges

3x12 Single 3x15 Single Leg

Rest day Rest day Glute Bridge Rest day
LegGlute Bridge
3x20 Clamshells 3x10 RDL
3x20 Clamshells

DAY 21 DAY 2 2 DAY 2 3 DAY 24 DAY 25

3x6 Bulgarian 3x6 Bulgarian

Split Squats Split Squats

Rest day 3x15 Single Leg Rest day 3x15 Hip Thrusts Rest day
Glute Bridge 3x12 RDL
3x10 RDL 3x10 Side Lying
3x20 Clamshells Hip Raise

DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

3x8 Bulgarian 3x8 Bulgarian 3x10 Bulgarian

Split Squats Split Squats Split Squats
3x20 Hip Thrusts 3x6 Single Leg 3x6 Single Leg
Rest day Rest day
Hip Thrusts Hip Thrusts
3x15 RDL
3x8 Single Leg RDL 3x8 Single Leg RDL
3x12 Side Lying 3x15 Side Lying 3x15 Side Lying
Hip Raise Hip Raise Hip Raise
 How to use our
training schedule:
Number of reps and set rests:
3×10 glute bridges means you do a total of 3 sets of this exercise, with 10
reps each per set. Rest for 60–90 seconds between each set.

Rest days:
You should use these days to rest. Your muscles need time to recover so
they can get stronger. On your rest days, you can also do an upper body
workout, a cardio session or some flexibility exercises for a bit of balance.
Why not drink our Recovery Aminos while you’re at it?

Get the technique right:

All of the exercises in the plan come with a photo. Click on ‘Watch video’
to be redirected to the video for the exercise.
 Customize your training:
Are you a complete beginner? If so, opt for lighter dumbbells, or
use two bottles of water instead, or skip the weights altogether.
Listen to your body and only step things up once you’re
comfortable performing all of the reps. If you’re a seasoned fitness
fanatic, add more weight, do more reps or complete 4 sets of each
exercise, rather than 3.

Don’t forget to warm up!

Warm up for at least 10 minutes before each training session to get
your body ready to work hard. Find out how to warm up at home
or at the gym here.

Have your water bottle within easy reach

It’s important to drink plenty while exercising.

Too cool to cool down?

Never skip the cool-down stage! This jump-starts recovery, gradually slows
down your cardiovascular system and switches your muscles to recovery
mode. Find out how to warm down properly here.
 WEEK 1
Building a Strong
Foundation
And we’re off! This week will build the foundation for
successful results. You’ll learn the basic exercises. Take your
time and focus on your technique.

Here’s what’s coming up in your first week:

DAY 1 DAY 2 DAY 3 DAY 4

3x20 Alternating 3x20 Alternating

Reverse Lunges Reverse Lunges
3x10 Glute Bridge Rest day Rest day
3x15 Glute Bridge
3x10 Side Lying 3x15 Side Lying
Hip Abduction Hip Abduction

DAY 5 DAY 6 DAY 7

3x10 Reverse Lunges

3x20 Glute Bridge Rest day Rest day
3x15 Side Lying
Hip Abduction
 ALTERNATING REVERSE LUNGES

In this exercise, you take a step back and

then bring your leg forward again, one leg
after the other.
Remember: Your upper body should
remain upright, while your front knee
should be in line with your front foot.
Easy mode: Do it without the weights.
Hard mode: Increase the reps, for example
from 20 to 2

Watch the video

GLUTE BRIDGE

Hold one or both dumbbells against

your pelvis while doing the exercise.
Extend your hips upwards and tighten
your glutes.
Remember: Keep your back straight and
your heels on the ground.
Easy mode: Do it without the weights.
Hard mode: Do more reps or do the
exercise with one leg only.

Watch the video

 SIDE LYING HIP ABDUCTION

Lie on your side and lift your leg upwards.

Remember: Keep your toes pointed
towards the floor and your pelvis straight.
Easy mode: Do it without the weights.
Hard mode: Increase your range of
movement. Lie on the end of a bench or
couch so that your top leg has full freedom
of movement and you can extend your
leg further.

Watch the video

REVERSE LUNGES

Reverse lunges are similar to the

alternating reverse lunge exercise.
But you do all of the reps with one leg
first, before switching to the other leg.

Watch the video

 WEEK 2
Make Your
Workout a Habit

You should be proud of yourself for having completed the first

week. Now it’s time to learn more challenging versions of the
exercises. Keep at it: your butt will be looking great in no time!

What’s coming up in the second week:

DAY 8 DAY 9 DAY 10

3x10 Reverse Lunges 3x12 Reverse Lunges

3x8 Single Leg 3x10 SingleLeg
Rest day
Glute Bridge Glute Bridge
3x20 Side Lying 3x20 Side Lying
Hip Abduction Hip Abduction

DAY 11 DAY 12 DAY 13 DAY 14

3x12 Reverse Lunges

Rest day 3x10 Single Rest day Rest day
LegGlute Bridge
3x15 Clamshells
 SINGLE LEG GLUTE BRIDGE

In the single-leg version of the glute

bridge, one leg bears your entire weight.
This requires more balance, too.
Remember: Keep your back straight and
your heels on the ground.
Easy mode: Do without the weight or rest
your top leg against the other knee.
Hard mode: Do more reps.

Watch the video

CL AMSHELLS

Lie on your side and hold your

dumbbell above your knee.
Remember: Your hips should stay
straight and your feet should stay
together.
Easy mode: Do it without the weight.
Hard mode: Do more reps or use a
resistance band.

Watch the video

Remember that your glutes need protein to get stronger*. Our

Whey Protein or Vegan Protein shakes are quick to mix after your
workout and provide 24 g protein per serving
*Protein assists with muscle growth.
 WEEK 3
You’re Get ting
Stronger!

By this stage, you should be confident with the exercises, so

now you can really step things up! It’s time to incorporate a
fourth exercise into your workout. You’ve got this! To get you
even more motivated, mix up our Energy Aminos before your
workout, for an extra energy boost.

Let’s take a look at what’s coming up in the third week:

DAY 15 DAY 16 DAY 17

3x15 Reverse Lunges

3x15 Reverse Lunges
3x12 Single
3x12 Single Leg Rest day
LegGlute Bridge
Glute Bridge
3x20 Clamshells
3x15 Clamshells

DAY 18 DAY 19 DAY 2 0 DAY 21

3x15 Reverse Lunges

3x15 Single Leg
Rest day Glute Bridge Rest day Rest day

3x10 RDL
3x20 Clamshells
 ROMANIAN DEADLIFT

The Romanian deadlift is essentially

a hip flexing exercise with weights. It
differs from classic deadlifts in that you
don’t bend your knees, but keep them
semi-extended the whole time.
Remember: Start the movement by
pushing your hips back. Keep your back
straight and slide the dumbbells along
your thighs towards your shins.
Easy mode: Do fewer reps.
Hard mode: Do more reps or do the
exercise with one leg only.

Watch the video

 WEEK 4
This is Only
the Beginning!
You’re coming into your last week. Good job! We have a few
more variations on the exercises in store for you, plus 2 extra
training days at the end. Let’s finish strong!

It’s your final week!

DAY 2 2 DAY 2 3 DAY 24 DAY 25

3x6 Bulgarian 3x6 Bulgarian

Split Squats Split Squats

3x15 Single Leg Rest day 3x15 Hip Thrusts Rest day
Glute Bridge 3x12 RDL
3x10 RDL 3x10 Side Lying
3x20 Clamshells Hip Raise

DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

3x8 Bulgarian 3x8 Bulgarian 3x10 Bulgarian

Split Squats Split Squats Split Squats
3x20 Hip Thrusts 3x6 Single Leg 3x6 Single Leg
Rest day Rest day
Hip Thrusts Hip Thrusts
3x15 RDL
3x8 Single Leg RDL 3x8 Single Leg RDL
3x12 Side Lying 3x15 Side Lying 3x15 Side Lying
Hip Raise Hip Raise Hip Raise

Remember you can always take an extra rest day if

you need it.
 BULGARIAN SPLIT SQUATS

Bulgarian split squats are a more difficult

take on the classic lunge. Place your back
leg on something raised to intensify the
movement.
Remember: Keep your hips in line and your
front knee in line with your foot.
Easy mode: Do without the weights or
perform a classic lunge instead.
Hard mode: Increase the time under
tension. Go low at first, pulse halfway,
then down again, and only then straighten
up fully.
Watch the video

HIP THRUSTS

Lie down, with your shoulders

propped up on a support. This will
step up your movement for a more
intensive exercise.
Remember: Extend your hips
completely and tilt your pelvis back.
Easy mode: Do it without the weights.
Hard mode: Do more reps or do the
exercise with one leg only.

Watch the video

 SIDE LYING HIP RAISE

Position your elbow directly below your

shoulder. Your knees and feet should be in
a straight line.
Remember: As you come up, extend your
hips forwards, while making moving your
legs apart (abduction).
Easy mode: Do clamshells instead.
Hard mode: Do more reps or add a
resistance band.

Watch the video

SINGLE LEG HIP THRUST

Remember: For single leg hip thrusts,

place your feet closer together and
make sure that they’re centered.
Easy mode: Go for the B-Stance
version. To do this, place your right
leg slightly forward, balanced on the
heel. Your left foot should be firmly
planted on the floor. Do the exercise
supported by your left standing leg;
your right leg should just keep you
steady. Then switch sides.
Hard mode: Do more reps.
Watch the video
 SINGLE LEG
ROMANIAN DEADLIFT

Remember: Pay attention to your back

leg and keep your toes pointing to the
floor. Keep your standing leg slightly
bent and your back straight.
Easy mode: Hold onto a sturdy chair
with one hand for balance. Hold a
dumbbell in your other hand.
Hard mode: Do more reps or sets.

Watch the video

All done! You made it through the 30 days! You should be proud of
yourself. How are you feeling? Are you finding the workouts easier than
you did at the beginning? Are you feeling fitter and more energetic? Well,
there’s no need to stop now! Maintain your new lifestyle and keep training
regularly, and try to step it up over time by adding in new exercises. You’ll
find more inspiration and workouts here.