30 Day Strong Legs & Toned Butt Fitness Challenge

30 Day Strong Legs & Toned Butt Fitness Challenge

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 work to enhance your glutes, quads, hamstrings, inner thighs, outer thighs, and even your 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!

Ready to get started? Keep reading for everything you need to get started building a stronger lower body.

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, and these exercises will not change throughout the course of 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.

Follow along with the rep-range provided in the chart below, but always feel free to adjust it as needed according to your schedule and fitness level. Because this challenge is rep-based, you can take as much rest as you please in between sets, but try your best to get through the entire set of reps before taking your rest.

For best results during this challenge, I recommend including 2-3 days of cardio each week. It’s important to remember, burning calories is an essential piece in losing weight, so if you have fat or weight you’re trying to lose while doing this challenge, that added cardio is going to give you that calorie burning boost you’re looking for. If you’re looking for cardio ideas, be sure to check out our workout library, which includes your pick of a wide variety of cardio workouts on all types of equipment!

30 DAY LEGS & BUTT FITNESS CHALLENGE

30 DAY LEGS & BUTT FITNESS CHALLENGE SCHEDULE

DAY

SETS

REPS

DAY 1

3 sets

5 reps

DAY 2

3 sets

5 reps

DAY 3

REST DAY

DAY 4

3 sets

10 reps

DAY 5

3 sets

10 reps

DAY 6

REST DAY

DAY 7

3 sets

15 reps

DAY 8

3 sets

15 reps

DAY 9

REST DAY

DAY 10

3 sets

20 reps

DAY 11

4 sets

5 reps

DAY 12

4 sets

5 reps

DAY 13

REST DAY

DAY 14

4 sets

10 reps

DAY 15

4 sets

10 reps

DAY 16

REST DAY

DAY 17

4 sets

15 reps

DAY 18

4 sets

15 reps

DAY 19

REST DAY

DAY 20

4 sets

20 reps

DAY 21

5 sets

5 reps

DAY 22

5 sets

5 reps

DAY 23

REST DAY

DAY 24

5 sets

10 reps

DAY 25

5 sets

10 reps

DAY 26

REST DAY

DAY 27

5 sets

15 reps

DAY 28

5 sets

15 reps

DAY 29

REST DAY

DAY 30

5 sets

20 reps

 

30 DAY LEGS & BUTT FITNESS CHALLENGE EXERCISES

1. Squats

How To: To perform a squat, 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.

How to Tone Your Butt and Thigh with Squats GIF

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, tapping your right leg down for balance at the top if needed. Continue through the movement by pushing your right leg back to complete a back lunge; weight shifts into your left leg as you dip back with your right.
Again, as you lunge, bending at the front and back knee simultaneously until both legs form a 90-degree angle, return to center. That’s one rep! Complete your daily sets and reps on both sides.

Tip: Make sure your front knee always stays behind your front toe to protect your joints and make this move the most effective!

How to Strengthen and Tone Your Legs and Glutes with Back to Front Lunges GIF

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. Tap your right foot down for balance at the top if needed.
Now cross your right leg diagonally behind your left and bend at both of the knees to drop into a curtsy lunge. Push through your left heel to stand and return your right leg to the center. That’s one rep! Complete your daily sets and reps on both sides.

Tip: Dip down as low as you can into each lunge; the lower you go, the higher the muscle engagement during each rep!

How to Tone and Sculpt Your Legs and Butt with Side to Curtsy Lunge GIF

4. Glute Bridges

How To: To perform glute bridges, 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.

TipGlute 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.

How to Sculpt and Strengthen Your Hamstrings and Glute with Glute Bridge GIF

Once you’ve mastered this Legs & Butt Fitness Challenge, put your newfound lower body strength to the test with these lower body workouts:

15 Min At Home No Equipment Leg Burning Workout for Beginners, 20 Min Leg & Glute Focused Intermediate Workout, or our Low Impact Lower Body HIIT.

30 Days Toning Challenge for Legs and Butts
30 Days Toning Challenge for Legs and Butts

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