20 minute Booty Lift Cardio Pilates Workout | 7 Day Glute Challenge (do this video every day)

By | Health & Fitness

Join me for the #7DayGluteChallenge!!!

Y'all, it is the PERFECT follow up to the 7 Day Ab Challenge… and it's already in your May workout calendar 💪. In less than 30 minutes a day, we will be lifting & rounding out our glutes, melting fat, and getting stronger!!


Purpose: To lift and round out your booty in 7 days!
Begins: Monday May 11, 2020
Ends: Sunday May 17, 2020
Length: 7 days
Daily commitment: 20-30 min

How it works:
Day 1-7: Complete the workouts listed for the day. You can even film yourself doing these and have a cool progress video that you can upload to Instagram, TikTok, or YouTube at the end of the week!
Day 1-7: Make sure to drink at least 64 oz of water a day for all 7 days.
Day 1-7: Make sure to reduce your intake of refined/processed carbs (bread, crackers, cereal, pastries etc.) and replace with whole vegetables and fruits for 7 days.
End of Day 7: Take an after picture or video of your abs and upload the results to Instagram, TikTok, or YouTube! Make sure to include the #7DayGluteChallenge hashtag and tag @blogilates so other users can find the challenge!


1. Squat touches
2. Straight leg heel lift (R)
3. Plank to squat
4. Straight leg heel lift (L)
5. Plank squat holds
6. Single leg squat & lift (R)
7. Single leg squat & lift (L)

We'll do each move for 45 seconds, with a 15 second break between. Let's do this!!!

Download the full challenge graphic: [INSERT BLOG LINK]

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 Ab Sculpt (10 min)

Day 5:
Booty Lift Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)

Day 6:
Booty Lift Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)

Day 7:
Booty Lift Cardio Pilates (20 min)
Beautiful Ab Sculpt (10 min)

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey's unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She's also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey's channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates' and oGorgeous Inc.'s negligence.

About the Author

  • Yaren Kazaklı says:

    Yess! I was waiting for this

  • Talyn Myran says:

    I am literally obsessed with these workouts!!!!

  • mallory brooke says:

    Omg i lovd your channel so much! Since i cant go to the gym i have been watching all of your videos and there actually helping me a lot💕

  • Jenny Cam says:

    Just finished the last day of the 7 Day Ab Challenge! Watching this to mentally prepare for the next 7 days…

  • sajida zain says:

    Now you are my lifeline cassy lots of love❤️

  • FragilexDesires says:

    Yesss! I was hoping you’d do this after the waist whittler cardio 😍

  • Shubhi Pandey says:

    Oh God Cassey !! You have changed my life, my body and you have made me and my mom so confident about how we feel about ourselves now. You’re such an inspiration and I won’t say it’s easy to get through the end of your videos but your voice makes me do it.
    These challenges are pushing me harder.
    I’m fit and healthy today and I owe it to you Cassey !!

  • maggie the butterfly says:

    Yay! Just in time for my morning workout 💪♥️

  • Harini Obla says:

    Watching this to be prepared to doe tomorrow

  • Angelique Balmes says:

    It’s midnight where i am and I cant wait to do this first thing tomorrow!! I gotta say i am 2 days delayed on the 7 day ab challenge cause i took 2 days rest but i’m still gonna finish it while i start with this one. Love all the energy and encouragement!! ❤️

  • Randy Loses It says:

    Yassss!!! I’m trying to get that 🍑looking good for summer

  • Laetitia Anika says:

    Just finished the 7 day Abs challenge, can’t wait to start this one😆😆 can I use resistance for some of this exercises? Love u cassie💞

  • andreea mihaila says:

    Could you please do a video for thighs ( the inner part most likely)? The 20 minute series…I like you workout routine very much.Thank you 🤗

  • Davy Yap says:

    My mind is telling me no, but my glutes are telling me “YES you’ve skipped 3 days”

  • Anna Doležalová says:

    I’m afraid, that my butt is gonna die tomorrow. But somehow I can’t wait! Thanks to you, I found self-confidence, self-esteem and after every workout I feel incredibly powerful (
    even though I can’t catch my breath). I always hated
    exercising but now it is part of my day and when I sometimes skip, I miss it. So thank you, Cassey!

  • thexxit says:

    LET”S DO THIS!!!! Start this challenge on Mother’s Day!

  • Nat Sunflower says:

    It”s all about the booty!!! I like these exercises and I kinda wish there was a variation with resistance. My butt is stubborn 😩😩😩

  • ginnylin says:

    I can’t wait to do this. My aim is to do the ab challenge every day for the remaining 3 weeks alongside the booty, leg and arm workouts! Hopefully I won’t die. Have had great results from the ab challenge so far. Thank you Cassey! 🥰🥰🥰

  • Katerina says:

    me: thank god cause my abs need a break
    also me: But pilATeS eNGagEs the EntIre BodyYyy

  • Amala Peri says:

    Just finished ab week and I am DEAD. I could feel my core getting stronger and I am extremely grateful for the progress I’ve made. THANK YOU, Cassey for encouraging us to be better. I love you

    (づ ̄ ³ ̄)づ♡♡♡

  • >
    Share This