10 Minute Beautiful Butt Plump Workout | 7 Day Glute Challenge (Days 4-7)


Join me for the #7DayGluteChallenge!!! https://www.blogilates.com/7-day-glute-challenge-2020/

Are you ready to add your booty sculpting workout to the #7DayGluteChallenge??? The moves in this video will hyper target the glute muscles for that strong, rounder booty! Don’t forget, only do this workout AFTER you’ve done Booty Lift Cardio Pilates (link below). The whole thing (both videos) will only take 30 minutes!


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. Fire Hydrant
2. Fire Hydrant Kick
3. Straight Leg Circles
4. Pointed Butt Lift
5. Straight Leg Heel Pulse

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

Download the full challenge graphic: https://www.blogilates.com/7-day-glute-challenge-2020/

Day 1
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0

Day 2
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0

Day 3
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0

Day 4
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0
Beautiful Ab Sculpt (10 min): https://youtu.be/YD0MJ0eDg7M

Day 5
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0
Beautiful Ab Sculpt (10 min): https://youtu.be/YD0MJ0eDg7M

Day 6
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0
Beautiful Ab Sculpt (10 min): https://youtu.be/YD0MJ0eDg7M

Day 7
Booty Lift Cardio Pilates (20 min): https://youtu.be/Zq9uQyt3BG0
Beautiful Ab Sculpt (10 min): https://youtu.be/YD0MJ0eDg7M

Here is where I get all of my music! Epidemic Sound: http://share.epidemicsound.com/sgFTn

My outfit & yoga mat are from: http://www.popflexactive.com


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.


  1. Talking about listening to your favourite podcast while going for a run – can anyone tell me what happened to be sheroic? It just somehow disappeared a while ago I never knew why 😅

  2. I think my right wrist has a problem and hurts sooo much when I need to be in all fours. My left one is okay though. I can't do this workout without stopping because of this. What should I do? 🙁

  3. Sweat was dripping down my face the wholleeee time I was doing this workout, omg. I love this months calendar!! The workouts are so effective! And you do look so stunning Cassey <3

  4. Hey cassey…. I love your workouts…. As I'm diagnosed with pcos…. I'm gaining alot of weight…. N it's really difficult to loose weight no matter how much work I do…. Can you please make a whole body workout for specially pcos girls out there….

  5. Day 4! Had to stop in the middle of the video to have a snack, I started feeling woozy and nauseous! 
    who else can’t workout without a proper brekkie first?

  6. I do a lot of Cassie's videos, but frequently get discouraged because I have to keep stopping. Just wanted to give anyone else feeling like this a reminder that you're on your own fitness journey and should simply strive to be stronger than you were yesterday. Keep going everyone 🙂

  7. On day 6 today of the glute challenge and today I was working my right glute for the first round did the first 4 exercises with my right leg in the air and then did my pointed butt lift thought I was going strong and then when I had 10 seconds left realised for some reason I had accidentally swapped to my left leg and hadn’t realised I’d changed legs. I finished it out then swapped back to my right leg for the last move and then had to remember to use my right leg to do the pointed butt lift when I was working my left side🤣🤣🤣

  8. When you say ”this is the hardest one” after each new workout video by Cassey but you always switch it up and find a harder one. In conclusion; the shorter the video the greater the pain. Cassey’s like: ”You only want to workout for 10 minutes? Then you better suffer each second of these 10 minutes!” 😂 (I’m guessing most of us are doing this with the 20 minute cardio workout but truuuth nontheless)!

  9. maybe somebody in the comments can help me?! i've been doing cassie's videos for about a month now and every time i'm in a tabletop/plank position my shoulders begin to hurt. i don't think i have them hunched or squeezed especially since i'm trying to focus on the lower aspect of my body…does anyone else have this sensation? i've always had weak arms but even after each minute exercise in this routine i have to sit up and roll/shake out my upper arms. am i doing something wrong? how can i identify this issue & try to fix it?

  10. Cassey Ho your such an inspiration to me! My booty is sore but I keep doing the two videos every day! Plus I do my piit28 work out! It’s insanity, but I love it! Also I decided to do my own 90 day journey because of you, thank you! 😊❤️

  11. Is it possible to do these exercises on your elbows instead of your hands? My wrists hurt often and I feel that I cannot really do all these series! Would the results change if I'm standing on my elbows?

  12. Just finished the 7th day of this challenge, and I am super glad this is over.. This was quite tough! Cried out loud the first time I did it hahaha. Can't wait for next week!

  13. Thank you Cassy for being such a good motivator!! I’m on my 4th day of 7 day glute challenge and on the 5th of abs challenge. Feeling a little strong each day! ❤️

  14. HI CASSEY!!! WOW!!! I'm a new body positive YouTuber and I'm about to film my 4th workout vid and it's a booty one too! I am dying to know the secret tho…How do you look so glam and flawless while filming?! I'm always sweating my makeup off and have all the sweat stains by the 3rd take. LOL!

  15. Cassy, I just LOVE how organised your workouts are & how easy to follow. You make everything so accessible I have no excuses to not get this done. & you make it fun & achievable. Thanks. I'm going to keep going!

  16. I just finished the challenge. I feel amazing! I've definitely lost like at least an inch. But more importantly, this is the second challenge in a row I've stuck to, and I've really seen myself get stronger. Thank you, Cassey!

  17. I had to take two rest days as I was continuing the Ab challenge along with this. But ending today I actually felt so much stronger!! Listen to your body if you need rest ladies!

  18. Just finished day 7 and even though my little booty didn’t grow I feel so much stronger lol! Very happy with these challenges and I’m looking forward to a new week and a new challenge!!!💪🏼

  19. I feel like the butt check that is resting is the one more in pain then the side that is doing the leg lifts. Is that weird? I may be doing something wrong here.

  20. Just finished the challenge! Cassey made us go #beastmode! I learned so much about discipline and perseverance. All of us have unexpected potential that can be unlocked through hard work and believing in yourself. Thank you!!!

  21. I love the words of encouragement.. I literally had to push myself through the second leg….but the 'be strong…focus.. you can do.it' really helps! Big ups Casey your amazing! So.ripped! Hopefully I.see results after doing this plus 7 day ab challenge!

  22. When I saw the movements I was like ok that's doable. During the workout I learned that I can't do circles, my kicks are lamentable, can't lift at 45 degrés as during my workout my legs were going lower and lower. I didn't fell my buttcheek but my legs were screeming for help.
    I think Cassey sums up pretty well when she says that we are suffering together x)


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