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3 Exercises a Day, 4 Weeks, Big Butt Challenge 

3 Exercises a Day, 4 Weeks, Big Butt Challenge 

Want to grow your glutes, and create that peachy shape? Well consistency is key!Building a habit takes at least 21 days if not more.  This 4 week challenge can help you form the habit of working your glutes regularly.The next most important thing is to challenge the muscle.  An exponential challenge can do just that.  Allowing you to continuously overload the muscle forcing it to progress and adapt. The challenge below is a beginners program but can easily be adapted to those more advanced by using weights or bands! Remember to take the rest days as they are important in allowing you to overload and grow your glutes! Week 1Day 1 - 1 x15 squats - 1 x10 lunges per leg - 1 x10 side lunges per leg Day 2 - 1 x15 glute bridges - 1 x10 single leg glute bridge - 1 x10 hip raises per sideDay 3 - 2 x15 squats - 2 x10 lunges per leg - 2 x10 side lunges per leg Day 4 - 2 x15 glute bridges - 2 x10 single leg glute bridge - 2 x10 hip raises per sideDay 5 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg Day 6 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per sideDay 7 - rest!Week 2Day 8 - 2 x15 sumo squats - 2 x10 split squats per leg - 2 x10 cossack squat per leg Day 9 - 2 x15 hip thrust - 2 x10 single leg hip thrust per leg - 2 x10 lying leg raises per legDay 10 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per legDay 11 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per legDay 12 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per legDay 13 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per legDay 14 - rest!Week 3Day 15 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg Day 16 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per sideDay 17 - 4 x15 squats - 4 x10 lunges per leg - 4 x10 side lunges per leg Day 18 -  4 x15 glute bridges - 4 x10 single leg glute bridge - 4 x10 hip raises per sideDay 19 - 5 x15 squats - 5 x10 lunges per leg - 5 x10 side lunges per leg Day 20 - 5 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per sideDay 21 - rest!Week 4Day 22 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per legDay 23 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per legDay 24 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per legDay 25 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per legDay 26 - 5 x15 sumo squats - 5 x10 split squats per leg - 5 x10 cossack squat per legDay 27 - 5 x15 hip thrust - 5 x10 single leg hip thrust per leg - 5 x10 lying leg raises per legDay 28 - You finished! Give this a try! Tag us on Instagram or Facebook when you do!

Want to grow your glutes, and create that peachy shape? Well consistency is key!


Building a habit takes at least 21 days if not more.  This 4 week challenge can help you form the habit of working your glutes regularly.


The next most important thing is to challenge the muscle.  An exponential challenge can do just that.  Allowing you to continuously overload the muscle forcing it to progress and adapt.


 


The challenge below is a beginners program but can easily be adapted to those more advanced by using weights or bands! Remember to take the rest days as they are important in allowing you to overload and grow your glutes!


 


Week 1


Day 1 - 1 x15 squats - 1 x10 lunges per leg - 1 x10 side lunges per leg 


Day 2 - 1 x15 glute bridges - 1 x10 single leg glute bridge - 1 x10 hip raises per side


Day 3 - 2 x15 squats - 2 x10 lunges per leg - 2 x10 side lunges per leg 


Day 4 - 2 x15 glute bridges - 2 x10 single leg glute bridge - 2 x10 hip raises per side


Day 5 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg 


Day 6 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side


Day 7 - rest!





Week 2


Day 8 - 2 x15 sumo squats - 2 x10 split squats per leg - 2 x10 cossack squat per leg 


Day 9 - 2 x15 hip thrust - 2 x10 single leg hip thrust per leg - 2 x10 lying leg raises per leg


Day 10 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per leg


Day 11 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per leg


Day 12 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per leg


Day 13 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per leg


Day 14 - rest!





Week 3


Day 15 - 3 x15 squats - 3 x10 lunges per leg - 3 x10 side lunges per leg 


Day 16 - 3 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side


Day 17 - 4 x15 squats - 4 x10 lunges per leg - 4 x10 side lunges per leg 


Day 18 -  4 x15 glute bridges - 4 x10 single leg glute bridge - 4 x10 hip raises per side


Day 19 - 5 x15 squats - 5 x10 lunges per leg - 5 x10 side lunges per leg 


Day 20 - 5 x15 glute bridges - 3 x10 single leg glute bridge - 3 x10 hip raises per side


Day 21 - rest!





Week 4


Day 22 - 3 x15 sumo squats - 3 x10 split squats per leg - 3 x10 cossack squat per leg


Day 23 - 3 x15 hip thrust - 3 x10 single leg hip thrust per leg - 3 x10 lying leg raises per leg


Day 24 - 4 x15 sumo squats - 4 x10 split squats per leg - 4 x10 cossack squat per leg


Day 25 - 4 x15 hip thrust - 4 x10 single leg hip thrust per leg - 4 x10 lying leg raises per leg


Day 26 - 5 x15 sumo squats - 5 x10 split squats per leg - 5 x10 cossack squat per leg


Day 27 - 5 x15 hip thrust - 5 x10 single leg hip thrust per leg - 5 x10 lying leg raises per leg


Day 28 - You finished!


 


Give this a try! Tag us on Instagram or Facebook when you do!

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