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.

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