Brazilian butt challenge

Keen to get powerful glutes but lacking athletic prowess? Take on your own mini challenge and squat your way to a fabulous Brazilian butt in just 30 days!

Brazilian butt challenge

Take on The Running Bug's 30-day Brazilian butt challenge to tone and strengthen your glutes and thighs and get you carnival-ready (or marathon ready!) in just 30 days!

How to squat

  • Feet should be around hip width apart, pointing ever so slightly outwards.
  • Look up and bend down as if you were to sit on an invisible chair.
  • Ensure you're not bent too far forward, your knees shouldn't extend beyond your toes.
  • Keep your back in a neutral position, avoid arching your spine, and extend your arms.

Watch this video for a step-by-step guide to squatting.

  1. Day 1

    1. Squats 10
  2. Day 2

    1. Squats 20
  3. Day 3

    1. Squats 30
  4. Day 4

    Rest day

  5. Day 5

    1. Squats 40
  6. Day 6

    1. Squats 55
  7. Day 7

    1. Squats 60
  8. Day 8

    Rest day

  9. Day 9

    1. Squats 65
  10. Day 10

    1. Squats 70
  11. Day 11

    1. Squats 75
  12. Day 12

    Rest day

  13. Day 13

    1. Squats 85
  14. Day 14

    1. Squats 95
  15. Day 15

    1. Squats 105
  16. Day 16

    Rest day

  17. Day 17

    1. Squats 115
  18. Day 18

    1. Squats 130
  19. Day 19

    1. Squats 140
  20. Day 20

    Rest day

  21. Day 21

    1. Squats 150
  22. Day 22

    1. Squats 155
  23. Day 23

    1. Squats 160
  24. Day 24

    Rest day

  25. Day 25

    1. Squats 170
  26. Day 26

    1. Squats 185
  27. Day 27

    1. Squats 190
  28. Day 28

    Rest day

  29. Day 29

    1. Squats 200
  30. Day 30

    1. Carnival!

     

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