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7-Day Booty Blast Challenge

It seems like there isn’t enough time in a day to squeeze in a workout, but this challenge is an excuse-free way to get off your butt and break a sweat. After spending hours sitting in front of a computer or scrolling on your phone, it’s essential to make time to not only exercise but to activate your glutes. So this 7-day challenge will jump-start your booty gains, and you can do it solo or send it to your sweat sisters so they can join in on the fun. Ready, set, SWEAT!

*Warm up for a few minutes.

*Take breaks where necessary.

*Consult your physician before beginning any exercise or workout program.

*Perform all three exercises listed below for the designated amount of reps/time and number of rounds per day.

*Wrap up your workout with a cool-down routine.



Need direction? Look no further. Check out these demos of each move.


Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance. Jump straight up and swing your arms. Return to squat. To modify the move, do a traditional squat or take a wide step left, squat down, and touch your hands between your feet. Push off your left foot and bring your legs back together. Pretend to jump as you reach your hands up to the sky. Next, take a wide step to the right, squat down, and touch your hands between your feet. Stand back up and stand tall with your hands up in the air. Keep going, alternating legs.


Grab a mat and start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees. Lower your leg to starting position to complete the required reps. Repeat with the other leg. To increase the intensity, use a resistance band.


Start with your back against a wall with your feet shoulder width and about 2 feet from the wall. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Next, adjust your feet, so your knees are directly above your ankles (rather than over your toes). Finally, keep your back flat against the wall. Hold the position for 20 to 80 seconds. Don’t slide down the wall quite as far to modify the exercise. Aim for a 45-degree angle at the hips rather than a 90-degree angle. Doing so will take some pressure off your knees and lighten the load on the quads.


Here are 11 songs to enjoy while you break a sweat. It will give you the push you need and make your workout fun. Thank us later!

Want more 7-day challenges like this? PGS loves finding ways to make fitness fun, affordable, and accessible for busy women so they can look and feel their best. Sign up for our newsletter and follow us on InstagramFacebook, and Twitter.

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