22 workouts · 340 minutes total
30-Day Glute Challenge
Three glute workouts a week, spaced out so your glutes recover between sessions, is the sweet spot for building a stronger, rounder backside. This challenge adds a stretching day for tight hips and an ab day for a stable core, with sessions growing from 10 to 20 minutes.
- Length
- 30 days
- Workouts per week
- 5× a week
- Session length
- 10–20 min
- Equipment
- No Equipment
Schedule
Your day-by-day plan
Workouts grow from 10 to 20 minutes as you go. In week 3 you move up to Intermediate moves.
Trains: Glutes, Stretching, Abs.
Week 1
- Day 4Rest day
- Day 7Rest day
Week 2
- Day 11Rest day
- Day 14Rest day
Week 3
- Day 18Rest day
- Day 21Rest day
Week 4
- Day 25Rest day
- Day 28Rest day
Week 5
FAQ
Plan questions
How many days a week is the 30-Day Glute Challenge?
5 workouts a week with 2 rest days, 22 workouts in total over 30 days.
How does the plan get harder?
Workouts grow from 10 to 20 minutes as you go. In week 3 you move up to Intermediate moves. Each day links to its routine, so you can preview the exercises before you start.
What if I miss a day?
Just pick up where you left off. Doing the workouts in order matters more than hitting exact dates, so shift the schedule by a day rather than doubling up.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
Is this plan suitable for beginners?
Week one starts at the Beginner level with 10-minute sessions. If a day feels too hard, open its routine and switch it to an easier level.
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