21 day buttlift challenge before and after


Change takes time, but it is possible. This time, your challenge is to test how big of a change you can make in just three weeks. With our 21-Day Booty Reshape Challenge, we’re betting your booty will be bigger, rounder, and stronger!

Now, don’t worry. This challenge is as simple as it gets. It consists of a single workout that you will repeat three times per week. We recommend doing it on non-consecutive days (say Monday, Wednesday, and Friday) to give your muscles time to recover. The workout should take from 30-40 minutes, and it will target your glutes, quads, and hamstrings. On other days, we recommend doing upper body workouts and cardio.

So, are you ready to take this booty reshape challenge?



What You’ll Need: gym timer, gym mat, barbell (or body bar), and light dumbbells (3-8 lb.)

What to Do: For this challenge, you will have three sets of exercises. For each set, program your timer to 45 seconds of exercise and 15 seconds of rest. Cycle through all the moves in the set a total of three times. Take a 1 to 2 minute rest and move on to the next set.

Repeat the workout three times per week on non-consecutive days.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Set 1: 
1. Deadlift
2. Reverse Lunge with Front Kick (Right Leg)
3. Reverse Lunge with Front Kick (Left Leg)


Set 2: 
1. Weighted Glute Bridge
2. Donkey Kicks (Right Leg)
3. Donkey Kicks (Left Leg)


Set 3: 
1. Squat
2. Fire Hydrant (Right Leg)
3. Fire Hydrant (Left Leg)



1.Deadlift

1. Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand.

2. Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.

3. Return to the starting position and repeat.

2.Reverse Lunge with Front Kick

–Stepping right leg back into a reverse lunge, punch arms forward.

–Kicking with right leg in front of you, return to standing position, moving arms to sides.

Perform 25 reps on each side.

3.Weighted Glute Bridge

Start by lying on your back with your hands by your sides, legs bent and feet positioned firmly on the floor. Carefully lift your right leg off the floor.

While keeping your hips as stable as possible, squeeze your glutes and slowly raise your hips off of the floor, resting on your upper back. Slowly lower your hips and repeat until you have completed 15 repetitions.

Tip: You can make this exercise easier by placing both feet on the ground instead of just one.

4.Donkey Kicks

The traditional execution of this exercise is the best for beginners. Focus on form, ensuring the back isn’t sagging and your glute is doing the work.
Muscles worked: gluteus maximus, gluteus medius
Equipment needed: none

-Assume the starting position on all fours: knees hip-width apart, hands under your shoulders, neck and spine neutral.
-Bracing your core, begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip.
-Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
-Return to the starting position.
-Complete 20 reps on each leg for 4-5 sets.

5.Squat

– Squats are a great way to tighten the muscles of the thighs and buttocks. They help to improve blood circulation, cure your cellulite, improve health and stamina and make your muscles strong and flexible.

6.Fire Hydrant

– Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle. Try to relax your core so that your back and abs are in a natural position.

– Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still.

– Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.



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