30 Day Butt Lift Challenge!

 click to print now!

Hey guys!

Today I’m releasing your new 30 Day Challenge. This time we are focusing on your BOOTY (by popular demand!) I would love it if you could invite all of your friends, family, and co-workers to do this with you. It’s an easy way to get some extra movement into your day and it’s super effective, and dare I say…FUN!!??

Here are the moves you will be doing on the #30daybuttlift. Please use this hashtag whenever you post about your workouts! Oh and I wanna see your selfie with the printed calendar!



Keep your feet hip-width apart and squat down like you’re about to sit down in a chair. Push into the floor with your heels and keep your chest lifted, back tall.



On all fours, lift your right leg into the air at a 90 degree angle, straight up behind you. Keep your toes pointed and pulse up! Also keep your eyes looking forward. Do both legs.



On all fours, lift your left outer thigh up to the ceiling while keeping your leg at a 90 degree angle. Do both legs.



Bring your forearms down to the floor and kneel. Then straighten your right leg and flex your foot. Kick your heel up into the air while keeping your leg super straight. Keep your hips aligned (facing the floor) and don’t open up. This is how you will effectively get your lifted booty! Do both legs.



Lie down on your back. Relax your arms and place your feet hip-width apart. Then raise your pelvis up to the ceiling and then touch your butt back down to the floor.

Ok guys! Working on getting your new #FABruary Workout Calendar out soon. Be sure to sign up for my free newsletter so I can send you the calendar password as soon as I post it. Feb is gonna be a crazy ridic month! And we’re gonna have so much fun working out together :) Excited.


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  • Crystal

    I’m seeing a lot of confused people on here. Reps means the number of times you do that exercise. For example 1 squat= 1 rep. The calendar days mean nothing other than day 1 day 2 ect. I think what everyone is confusing is reps vs. Sets. Sets (which aren’t mentioned here) would be how many times you do 5 squats with a short rest period in between. Each of the exercises listed is reps only. However that wasn’t enough for me so I did 3 sets of each exercise. So on day one I would do each exercise 5 times then start over. Total 15 of each exercise.

  • Natelie

    I have been doing the 30 day squat challenge and my butt is now uneven and it is so obvious. What can I do? It is very urgent!!

  • Carmen

    I used to work out regularly and have fallen off the wagon. So decided Nov 1 to start again with the #30daybuttliftchallenge. It is day 3 and oh my gosh I am sore. How can this be? I used to do about 30 minutes of toning and ran 4 km almost everyday now I am aching doing 21 reps. Looking forward to the beginning

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  • Jack

    Great article, I also found some great videos of butt exercises

  • Mari

    While doing the butt lift challenge, is there a meal plan you would recommend to increase the results?

  • Renae

    Sorry, I’m new and a little confused. On day 2, would I do 6 each and 2 reps?

    • Bonnie

      So, from what I understood this would mean doing 30 reps of 22 squats on the last day? Isn’t that too much?

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