A 30-day workout challenge designed specifically to tone and strengthen your butt and abs. Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner.
For the next 30 days, we will be doing these 4 moves to tighten up your butt and gut:
- Squats
- Crunches
- Lunges
- Planks
Don’t just come here for the workout plan… I share a ton of really cool stuff on this site!
From great workouts and healthy recipes to fitness advice and injury rehabilitation – you’ll find everything you need progress towards your fitness goals.
We all know that in order to tone the booty we need to do some exercise, but tightening the tummy? Yep – that requires more than just crunches and planks.
That’s where this program comes in.
- Six phases of workouts to ensure your continued progression
- Large color photos and clear instruction regarding performance, sets, and reps of each exercise to ensure proper performance
- The exact same workout plan my wife used for her amazing results
And now let’s get on with the challenge!
Be sure to subscribe to my YouTube channel where I share a new video like this one every single week!
Seeing a change in your body doesn’t happen overnight – it takes time and effort.
For this 30 day challenge, we will start out slow and increase our reps as the month goes on.
These 4 moves (squats, lunges, crunches, and planks) are some of the most effective for targeting your butt and abdominals.
What you need: mat or a towel
How to do this challenge: Complete the assigned exercises for that day, taking 30-60 second breaks in between each move.
Proper form is key when it comes to doing this challenge. Refer to the instructions below to make sure you are doing each move the right way.
EXPLANATIONS OF EXERCISES IN THIS CHALLENGE
- Start with your feet shoulder-width apart.
- Keep your weight on your heels and sit your butt backwards as you bend your knees to 90 degrees.
- You should keep your weight on your heels with your shoulders back and head up.
- Keep your knees over your toes and drop down as low as you can go.
- Your goal should be to drop low enough to get your thighs parallel to the ground.
How to do CRUNCHES
- Place your hands behind your head WITHOUT interlocking your fingers.
- Tighten your abs by sucking your belly button towards your spine and then use your abs to lift your shoulder blade up off the floor.
- Slowly lower to starting position.
- Take a large step forward with your right foot.
- Bend your right leg until your left knee just touches the floor (90 degree bend in your right knee).
- Return to the starting position.
- (Try to keep your knee over your toes, but you should never let it get in FRONT of your toes. Try to take a big enough step that ensures proper form.)
How to do a PLANK
- Lay on the ground with your elbows under your and your legs straight
- Prop up into a plank position on your toes and elbows.
- Try to keep your spine straight and core activated while up in a plank position.
- There should be a straight line from your shoulders to your hips to your knees to your ankles.
Make it happen,
Jared
When I do the 30 day butt and gut work out do I add everyday together. Like when u did day 2 should I have also added day 3 to and combine them?
Hi Terri,
For this challenge you simply do the exercises indicated for that day. No adding required!
Thanks!
Jared
On that day of workout, how many times do I repeat that workout for the day?
All you have to do is go through what is listed once. If you’re looking for something a lot more challenging you could do two sets on each day.
Thanks Ten!
Jared
What are the realistic results we should expect?
Hi Vicky,
When combined with a healthy diet and regular physical activity, this is a great way to add some consistent strength training at home. Stronger muscles = more muscle definition and higher metabolism = looking better, feeling better, and burning more fat at rest.
Thanks!
Jared
Are the number of lunges listed to be done per leg or is that the combined total? Thanks! 🙂
Each leg!
Thanks for asking, Suzi!
Jared
After completing the entire 30 day challenge should one repeat from the the start? Or should one rotate the last 2 days of the challenge only?
Hi Narissa,
Absolutely not! You’re not the same person you were 30 days ago; you should never go back to where you were! I would at least alternate days 29 and 30, but I would even try to progressively increase from here! Try to add more sets reps on progressive days and see how far you can take it!
Jared
It’s too easy for me! Even double. Could I do a 30 day of the last 2 days?
Hi Cristina – good for you for taking such good care of yourself that this is too simple a place to start! Double all the numbers and see how far you can take it! Thanks for writing!
Jared
Is there a way that I can print the 30 day challengeto make a poster to hang in my exercise room?
Hi A Jefferson,
You could right click the image, select “Save As”, and save it to your computer. Then open the file and print if off from your PDF reader… in your printer settings you should be able to “zoom” to greater than 100% to enlarge it. Hope that helps!
Hi! I am on day 22 of the challenge- can you suggest a Work out or challenge for when I’m done! I don’t want to loose momentum! This one was great for me- quick and easy for a busy mom and saw results. I’d like something similar- please help!
Thanks!
Hi Suzanne!
Here are some great follow-up options for when you complete this challenge…
https://tone-and-tighten.com/2016/10/4-week-beginners-workout-plan-level-one.html
https://tone-and-tighten.com/2016/09/30-day-arms-and-butt-workout-challenge.html
Hope those help!
Jared
Wondering for the latter days when you’re doing loads of crunches etc…should that be split into sets, alternating between the two workouts with a rest period, or do you advise just blasting out one after the other. For example on day 25, should you just do 40 squats followed by 40 crunches, or would it be better to do say 10 of each, 30 sec rest, then 15 of each, 30 sec rest, then 15 more of each?
Great question, Sam! It’s the volume of the exercise that matters, not the timing. You can break things up into sets as needed as long as you complete all the recommended reps. Thanks!
Hi! I just started on the challenge. However, lunges hurt my knees. Is there a way to minimize strain on the knee joint while doing lunges or is there a different exercise with the same effect I could do.
Thanks!
Pozdrav, Milica! Hvala na tvoje pitanje – oftentimes people do lunges incorrectly which results in knee pain. Check out this video to ensure proper performance: https://youtu.be/jhtrCCb6YUA. However even following these guidelines sometimes they will still be pnfl. In that case I’ve got some other workouts you can try instead. Javi se budes imala vise pitanja – sretno!
I am guy I am on day 5 and I feel i difference on my body is it possible? I am supper exited., thank you
Great job, Angel! It’s absolutely possible. I look forward to hearing how the full 30 days goes for you!