Tone Your Butt and Thighs in 4 Weeks

Want to drastically change your butt over a short period of time, say 4 weeks?

Nothing beats a workout program consists of squats, lunges, and deadlifts, which we will be detailing more in a while so stay tuned.

Anyway, these moves target several muscle groups all at once.

Moreover, it’s not only your bum that will benefit.

It will also help strengthen your muscles while keeping your joints in good shape.

Needless to say, this program will transform your entire body and your overall health.

Each workout is made up of bodyweight exercises so you can easily perform it at home or anywhere.

For 4 weeks, follow this day-to-day workout routine below:

Monday:

For each move, complete as many reps as possible within 40 seconds then rest for 20 seconds before moving on to the next.

After the last exercise, take a break for a minute then repeat from the start.

Do 4 rounds overall.

Air squat
Alternating lateral squat
Bulgarian split squat
Lateral lunge

Tuesday:

Pick 4 or 5 exercises from the list.

Do 12 to 15 reps of each, then right away continue to the next.

After finishing all exercises, rest for 60 seconds then repeat from the top.

Do 3 to 4 rounds overall.

1. Glute bridge
2. Isometric glute bridge
3. Squat
4. Side leg lift
5. Single-leg glute bridge
6. Fire hydrant
7. Jump squat
8. Donkey kick
9. Down-dog leg kick
10. Frog pump

Wednesday:
For each move, complete as many reps as possible within 40 seconds then rest for 20 seconds before moving on to the next.

After the last exercise, take a break for a minute then repeat from the start.

Do 4 rounds overall.

For single-sided exercise, alternate sides for every new set.

1. Diamond glute bridge
2. Knee iso hamstring hold
3. Squat
4. Shrimp squat
5. Single-leg deadlift
6. Plank to overhead squat reach

Thursday:
Complete the given reps for each move, then start immediately to the next move.

Rest for 60 seconds between sets.

1. Low squat hold (3 rounds)
2. Glute bridge march (20 reps)
3. Static lunge
Week 1 – 4 sets of 15
Week 2 – 4 sets of 20
Week 3 – 5 sets of 15
Week 4 – 5 sets of 20

4. Speed skater
Week 1 – 4 sets of 20 reps
Week 2 – 4 sets of 25 reps
Week 3 – 5 sets of 20 reps
Week 4 – 5 sets of 25 reps

5. Squat twist
Week 1 – 4 sets of 10 reps
Week 2 – 4 sets of 15 reps
Week 3 – 5 sets of 10 reps
Week 4 – 5 sets of 15 reps

6. Pistol squat
Week 1 – 4 sets of 8 reps
Week 2 – 4 sets of 12 reps
Week 3 – 5 sets of 8 reps
Week 4 – 5 sets of 12 reps

Friday:
Perform as many reps as you can in 40 seconds, take a rest for 20 seconds and proceed to the next.

After all, exercise, take a 60-second break then start from the top.

Complete 4 rounds overall.

For single-sided exercises, alternate sides for each new set.

1. Straddle leg lift
2. Combat squat
3. Curtsy lunge
4. Alternating jump lunge
5. Knee-ups
6. Candlestick stretch jump

Saturday: Rest
Sunday: Any of your favorite butt workout