The 7 Day Glute Challenge

Hey guys!

It is time…for the 7 Day Glute Challenge!!!

That’s right – we’re gonna commit to working hard for another 7 days, but this time we’re building and lifting our glutes. Just like the 7 Day Ab Challenge, all you need is 20-30 minutes a day. THAT’S IT. We’re already on a roll, so why stop now? Keep that time carved out each day to work out and let’s keep getting stronger 💪

You in?! I thought so. Let’s get started with the #7DayGluteChallenge. Here’s the graphic that you’re going to want to print out:

Save 7 Day Glute Challenge


Purpose: To lift and round out your glutes in 7 days!

Begins: Monday May 11, 2020

Ends: Sunday May 17, 2020

Length: 7 days

Daily commitment: 20-30 min

How it works:

  • STEP 1️⃣: Repost the challenge graphic in your IG stories with #7dayglutechallenge and tag me @blogilates
  • STEP 2️⃣: Nominate at least 1 person to do it with you!
  • STEP 3️⃣: Follow the challenge calendar for 7 days!!!

Day 1:

Booty Lift Cardio Pilates (20 min)

Day 2:

Booty Lift Cardio Pilates (20 min)

Day 3:

Booty Lift Cardio Pilates (20 min)

Day 4:

Booty Lift Cardio Pilates (20 min)

Beautiful Butt Plump (10 min)

Day 5:

Booty Lift Cardio Pilates (20 min)

Beautiful Butt Plump (10 min)

Day 6:

Booty Lift Cardio Pilates (20 min)

Beautiful Butt Plump (10 min)

Day 7:

Booty Lift Cardio Pilates (20 min)

Beautiful Butt Plump (10 min)

Where to find the videos:

I will upload the full length videos to one day BEFORE you actually have to do them. This will give you a chance to preview the moves.

I will also upload cutdowns of the moves for quick viewing on Instagram and TikTok the day before!

What if you want…MOOOORREEEEE???

If you want to be active for 45 min a day, but STILL wanna complete the #7DayGluteChallenge, no worries. Here’s your May Workout Calendar 🙂 I’ll also be linking the new videos to Coda so feel free to follow the calendar there if you prefer!

Save ImageClickable PDF

If you’re doing the #7dayglutechallenge exclusively, then no, there are no rest days. But if you’re doing the May workout calendar, feel free to designate one rest day a week. You can pick any day you would like!

Good luck!

47 thoughts on “The 7 Day Glute Challenge”

There are 47 comments posted by our users.

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  1. Della Addilynn says:

    You are very skillfull!

  2. Kiran says:

    It’s working

  3. Versha Yadav says:

    Hi, does this challenge hell in slimming my butt and thigh?

  4. Alexa says:

    Can i take a break, or do i need to do it for 7 days straight??

    1. Faith-Christina Duncan says:

      There are no breaks. you have to do it for 7 days straight

  5. Jay says:

    I am starting late – and with a foot injury… but Ill try to modify and challenge myself for the 7 days…

  6. Clara says:

    As a Girl with a lot of back problems. I would really like a workout plan for us with back problems. Just a idea

  7. Krystelle says:

    In the Ab challenge you said to eat less prosseced carbs. Do we have to do something in específic for this challenge?

  8. Gazal says:

    You are truly amazing, thank you for your hard work and commitment. A true inspiration.

  9. Danielle says:

    Just finished Day 1 of the 7 Day Glute Challenge…dripping in sweat! Love this workout! Thank you Cassey! xx

    Question: I noticed the May Challenge has 3 exercises each day, do I do all of these exercises daily? I almost died after the first exercise…lol

  10. Colleen says:

    These challenges and calendars are keeping me sane during these crazy times. Thank you Cassey. Any tips on how to keep my hips square during the workouts??

  11. Farheen says:

    I’m not able to reduce my belly fat its growing day by day i don’t know what to do whoch workout to do and what to eat.
    Kindly suggest

  12. Karaleas says:

    Love! My 7-year-old daughter joined me for round 3 and, upon completion said, “I feel like a crying donut” 😀

    1. Farheen says:

      I have a question I’m not able to reduce my belly fat its growing day by day i don’t know what to do whoch workout to do and what to eat.
      Kindly suggest

  13. sunita savla says:

    Great workout

  14. Alondra says:

    Casa, are u gonna make 7 day arms and back???

  15. Kay says:

    I have a question I am not going to be able to workout for a few days due to buisness things. When I am able to get back to working out should I make up the workout s I’m going to miss by doing 2 a day? Like do a day I missed by doing it in the morning and then doing the current day that night? Please help!

    1. Wren says:

      I’d say no- do the workouts if you can while travelling/busy but don’t try to push yourself too hard afterwards. It’s okay to take a rest period, if you try to overdo it you’ll just be sore and your muscles won’t have adequate time to rest and rebuild.

  16. Valentina says:

    I love you so much! You’re really helping me to do my workout everyday. ♥️

  17. Erika says:

    I finished my first day!! I’m doing the glute challenge and it was a little challenging but I liked it.Im also doing ab challenge and I felt the burn.

  18. May says:

    Hi Cassey! I’m on day 2 of the 7 day glute challenge, and every time I do those leg raises, the back of my knees hurt. I’ve paused the videos to try and adjust myself because I’m 100% sure I’m not doing them properly, but I still end up feeling that tight string pain behind my knees. Help?

  19. Brianne says:

    What are some alternatives to the plank and squat for those of us that can’t do the movement from the floor to standing so easily?

    1. Wren says:

      You could walk it out? Like instead of jumping. Or just stay in plank or squat the whole time(/half the time and alternate). It’s still a workout but less transition work

  20. Caroline Karvelsson says:

    Hi, I absolutely love your 7 day challenges! I was wondering if you could do one next on legs? How to burn fat, tone them and all that!! Thankyou!

    1. Anna says:

      Check this month’s calender. She has a challenge for that in 2 weeks. Next week is arms and after that legs.

  21. KL says:

    I loooove the calendar. Just a suggestion: is there a way to link videos in the calendar so I can be lazy and just click? 🙂

    1. Anna says:

      You have to go to calendars and download the PDF. There the videos are linked.

  22. Brianne says:

    Do you have a modification for beginners who can’t get down and up for the plank to squat? I can do the rest of the moves but this one takes me out .

  23. Are we getting an arm day challenge next? 🙂

  24. cch says:

    but where is the beautiful butt plump, I can’t find it, and I don’t wanna loose weight, just to make it up

  25. Akansha says:

    Hey cassey! First of all love u soo much 😍 such an inspiring women u r .Coming to my request.Can u plz do saddlebag thighs burning challenge.Even my friends r expecting this .Plz consider my request.🙂

  26. Feeling useless says:

    Dear Cassey,
    During this difficult time in quarantine your challenges and workouts just bring me so much joy. I have been following your calendar and challenges everyday for almost two months now. And I am honestly loving the changes in my body. I feel stronger and healthier everyday as I check off another video on the calendar or challenge. But recently (not sure how, tbh) I injured my right knee and now it hurts to even walk. Earlier today I cried out of frustration as I attempted to start the glute challenge and realized I just couldn’t because of the pain. Completing your workouts was literally the best part of my day, I felt accomplished, proud and relaxed! But now as I have finally came to the realization that I need to give my knee time to heal and can’t do this week’s challenge (or any type of exercise that envolves pressure on the knee), I just feel useless and discouraged. I have been trying to tell myself that it is okay and that I will focus on working on my arm and upper body strength in the mean time. But still I can’t help but feel disappointed, specially now that I was finally seeing some results and so hyped about the challenges. How can I achieve my fitness goals, now that I can’t even workout? When will I be able to workout again? Could this pain be something serious? The results and progress I was finally seeing on my body after a lot of effort and hard work, will I lose all of it now that I won’t be working out for a while? All these questions give me anxiety and sadness…Do you have any tips for me at all?
    Feeling useless

  27. Janaya says:

    Started the 7-day ab challenge a few days later. However, I am just finishing day 7 and feel a huge different. My abdominal muscles feel stronger and as I progressed the exercises got a lot easier and I was able to maximize the 45 seconds. Started the 7-day glute challenge and will definitely be encouraging my friends & family to participate.
    For anyone feeling discouraged, remember to stay positive and keep going 😀 You got this!!!

  28. Sandy says:

    Thank you for adding a new challenge after the ab challenge we just finished. I am hoping this continues because I feel more motivated to do these as well as keeping it consistent and not missing a day. I do not have an accountability partner but I feel like everyone doing this challenge is my accountability partner. I love the calendars but sometimes I get too tired to finish all the workouts in the day but these challenges help me to stick to it and complete it all. Thank you Cassey!!

  29. Inna says:

    Can I just say that the design of the calendars is such a sweet eye candy, I’m drooling 😍

  30. Sarah Garciacano says:

    So I did the Ab challenge and I don’t see the results much either, but then again, I have a lot of flab lol. This Glute challenge though looks brutal.. I have balance and walking issues, so Blogilates/Pilates is something I’m hoping will help me with those issues. Plus help me lose weight too lol; That’s a major bonus. Not gonna lie; this workout is intimidating.

  31. Feeling Disappointed says:

    Dear Cassey, I wanted to tell you this because I think no one can understand this better than you.
    I just finished the 7 day ab challenge and it felt really good! But the problem is I cannot see the results…I feel them a little bit but I am not sure that it made any difference in appearance…I worked really hard but….Now I feel really disappointed and don’t know what to do to make myself feel better…I hope you understand and answer…
    Thanks a lot for doing what you are doing!!
    Feeling Disappointed

    1. Rita says:

      hello, I am not Cassey, but speaking as a person who just finished the second week of her Summer Sculpt Challenge, I have to tell you, you just have to keep doing whatever challenge you chose for minimum of 2-4 weeks to see results. I already feel and look different, just keep it up! I hope that helps.

    2. CAMI says:

      I am in nooo way a dietitian but im having tbe same problem. Let’s challenge ourselves to do another week combined with cleaner eating and update..

    3. Lyrra says:

      There’s this saying that it takes 4 weeks for you to see the changes in your body, 8 weeks for your friends and family to see it, and 12 weeks for the rest of the world. Keep going!
      Also remember that what you eat plays into this as well. Cassey used to say abs are made in the gym and revealed in the kitchen. Whatever you do, keep going, keep getting stronger.

      1. Em says:

        Well said Lyrra! 💪Don’t feel discouraged, think about how strong you are getting, not just physically, but mentally too – you dedicated a whole week to improving your fitness, that’s fantastic!

    4. Inna says:

      Abs are in my opinion the most difficult part of the body. It takes a long time to truly make them visible, and if you’re even a little bit on the chubbier side, you may not see them at all. My friend had this problem where she trained really hard to lose weight, and she could see the results everywhere but in abs… Now that doesn’t mean you should quit! Strong abs are good and healthy even if the results are hard to see! Stay strong 💪

  32. M says:

    Hey! Just wanted to say this is awesome that you’re doing this! I think a lot of people def need the motivation. 🙂 Just wondering, do you have any rest days planned at all for the entire month? Cause from the calendar it doesn’t look like there are, and rest days are crucial for success. Thanks again for building these calendars!

    1. A says:

      Hey, she has mentioned in the last that “if you’re doing the #7dayglutechallenge exclusively, then no, there are no rest days. But if you’re doing the May workout calendar, feel free to designate one rest day a week. You can pick any day you would like!”
      So, if you are doing the May workout calendar only then you can pick any rest day a week.

    2. Chloe says:

      Hi ! She said you can choose anyday of the week as your rest day if your doing the calendar 😀 I personally decided to get my rest day on Friday for exemple 🙂

    3. Em says:

      If you’re following the May calendar, you can choose which day of the week you want to have as your rest day!

      1. M says:

        Hey everyone. 🙂 I actually didnt see that Cassey stated that in the last paragraph, thanks for clarifying!