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From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart 
From the printed challenge chart
Glutes
30-Day Butt Lift Lift-Off
Lift, shape, and strengthen — no gym required.
A focused 30-day glute program built for busy mums. Short daily sessions, minimal equipment, real results.
Printable challenge chart
30-Day Butt Lift Challenge chart (PDF)
Printable day-by-day rep chart — squats, pointed butt lifts, fire hydrants, heel kicks and bridges.
Included with this purchase
Exercise demonstrations
5 moves — tap any exercise to see step-by-step form and a demo.
Squats
"Sit back, chest tall, drive through your heels."
- Stand with feet shoulder-width apart, toes slightly turned out.
- Send your hips back and bend your knees as if sitting into a chair.
- Lower until your thighs are parallel to the floor (or as low as feels good).
- Push through your heels to stand tall, squeezing your glutes at the top.
Tips
- Keep knees tracking over your toes.
- Brace your core the whole time.
Pointed Butt Lifts
Performed each side
"Squeeze the glute, don't swing the leg."
- Start on all fours: hands under shoulders, knees under hips.
- Extend one leg straight back with the toe pointed.
- Lift the leg up toward the ceiling using your glute.
- Lower with control just above the floor and repeat.
Tips
- Keep hips square to the floor.
- Move from the glute, not the lower back.
Fire Hydrants
Performed each side
"Open the hip, keep the knee bent."
- Start on all fours with a flat back.
- Keeping the knee bent at 90°, lift one leg out to the side.
- Raise until your thigh is roughly parallel to the floor.
- Lower with control back to start.
Tips
- Don't let your torso rotate — keep shoulders square.
- Squeeze the outer glute at the top.
Heel Kicks
Performed each side
"Flex the foot and press the heel up."
- On all fours, flex one foot so the sole faces the ceiling.
- Bend the knee to 90° and press the heel straight up.
- Squeeze the glute at the top of the kick.
- Lower back to a bent-knee start and repeat.
Tips
- Keep the movement small and controlled.
- Avoid arching the lower back.
Bridges
"Squeeze the glutes at the top, don't push with your lower back."
- Lie on your back, knees bent, feet flat on the floor hip-width apart.
- Press your heels into the floor and lift your hips up.
- Form a straight line from knees to shoulders at the top.
- Lower with control back to the floor.
Tips
- Tuck the pelvis slightly to protect the lower back.
- Hold the top for a beat and squeeze.
What's inside — 30 days
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Day 1 — Glutes
Glutes
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Day 2 — Glutes
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Day 3 — Glutes
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Day 4 — Glutes
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Day 5 — Glutes
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Day 6 — Glutes
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Day 7 — Active Recovery
Stretch & mobility
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Day 8 — Glutes
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Day 9 — Glutes
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Day 10 — Glutes
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Day 11 — Glutes
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Day 14 — Active Recovery
Stretch & mobility
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Day 15 — Glutes
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Day 18 — Glutes
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Day 19 — Glutes
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Day 20 — Glutes
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Day 21 — Active Recovery
Stretch & mobility
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Day 22 — Glutes
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Day 23 — Glutes
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Day 24 — Glutes
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Day 25 — Glutes
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Day 26 — Glutes
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Day 27 — Glutes
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Day 28 — Active Recovery
Stretch & mobility
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Day 29 — Glutes
Glutes
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Day 30 — Glutes
Glutes
$27/month
Monthly subscription · cancel anytime · keep access until your paid month ends
What's included
- 30 guided daily workout sessions
- 5 exercises with step-by-step instructions and demos
- Built-in rep counter and exercise timer
- Printable challenge chart (PDF/image download)
- Progress saved to your dashboard automatically
- Lifetime access — one-time payment, no subscription