Let's Help You Explode Your Booty Growth By 20-35%

Try This 30 Day Total Body Workout Challenge

Last Updated on January 1, 2023 by Femniqe

Doing a 30 day total body workout challenge is one of the best things you can ever do!


Because doing this workout routine targets every single muscle in your body, from upper body to lower body.

This challenge was created to help you reach your ultimate body and reduce excess body weight and fat in just 4 weeks.

So if you want to lose fat, build lean sexy muscle and boost your metabolism, then this is the perfect workout challenge for you.

This 30 day total body workout challenge combines semi-cardio and strength, therefore, your aerobic and strength factor will be improved while maximizing the caloric burn.

The good thing about this challenge is that you will not be doing any complicated exercises that you can’t even remember their names.

The workouts that you will be doing are some of the most popular and well discussed exercises, and you might have already done them before.

The reason why total body workout challenges are so attractive is that you can target more than one part of your body in one session and it will maximize the amount of calories that you burn, which  leads to losing weight and slimming down.

This results in your body having a well toned sexy figure.

Before we move on, let’s make one thing clear.

“Don’t be fooled by the simplicity of these workouts, even if you have done them before”.

Because it’s not how fancy or advanced an exercise is, it’s the progression and consistency that produces results.

Let’s go straight into the workouts you will be doing.

The 30 Day Total Body Workout Challenge

1. Lunges

  • To perform this move, place your hands on your hips, pull your shoulders back and stand tall.
  • Now step forward with your right leg and gently lower your body until your front knee is bent to 90 degrees.
  • Bear in mind, your back knee should never touch the floor.
  • Slowly push yourself back up to the original position, maintaining proper form and balance.
  • Repeat with the other leg.

2. Squats

  • You’re going to stand tall with your feet hip-width apart and your arms should be extended out front.
  • Slowly lower your body as low as you can by pushing your hips back and bending your knees to form a 90° angle.
  • Hold for one second and slowly raise back to the starting position.

3. Crunches

  • You’re going to lie flat on your back with your knees slightly bent and feet are flat on the ground, hip-width apart.
  • Now place your hands in front of you with your head up.
  • Slowly lift your shoulders off the ground by about 4 inches, while your lower back remains on the floor.
  • Hold for one second and go back to the original position.

4. Push-ups

  • Get into the plank position by placing your hands on the ground directly underneath your shoulders and supporting your lower body with your toes.
  • Now you’ll begin to lower your body while keeping your back straight until your chest grazes the floor.
  • Push back up slowly into the original starting position.

The 30 Total Body Workout Challenge Chart

Total Body Workout Challenge

Tips for your 30 day total body workout challenge

Make sure to sip water throughout the day

This is very very important! You need to ensure that you’re hydrating your body throughout the day, even when you’re not exercising.

Proper hydration is often overlooked, especially when prepping for a workout session, but it’s extremely important if you want to train intensely and produce good results.

When your body is fully hydrated you will have the energy to push yourself to the limit.

What many people don’t know is that you will lose about 10% of your strength by just being dehydrated which is a lot because 10% can mean the difference in seeing good results.

Even if you’re slightly dehydrated it can negatively impact your mood, energy levels and mental capacity.

It’s easy to walk around all day long without realizing that you’re actually dehydrated. The best way to avoid this is to make sure that you walk with a water bottle, so that you can sip it as you go along.

Now bear in mind, if you’re thirsty that means you’re already dehydrated so therefore, at this point you should stop sipping and start gulping because doing that will speed up the rate at which your body starts to absorb the water.

So the best bet is just to keep your body hydrated throughout the day.

Stay pumped with your favorite tunes

If you’re not using music in your workout sessions you’re missing out on some extra motivation that could push you for longer.

There’s just something about playing music while working out, especially if it’s heart pumping and it gets you in the mood.

You’ll be surprised how pumped up and energetic you ill feel by just playing music while you’re exercising.

Just get your favorite headphones and create a list of your favorite songs and will get you in the zone while warming up, and throughout your workout session.

Squeeze hard

Have ever wondered why you’re not “feeling it” when you’re exercising? That’s because you’re not squeezing/contracting your muscles when performing the moves. Doing this one trick can produce amazing results.

For example, when you’re squatting, squeeze your butt throughout each rep increases the intensity.

This is the trick that many fitness models use to produce fast results for their glutes.

Just remember the title to squeeze hard, the better and faster you’ll reach round sexy booty status.

Add some weights

This is for those who want to take things to the next level particularly when they reach halfway through all the challenge.

Get 10 or 15 pound dumbbells, and hold them when performing squats and lunges. Adding more weights will challenge your butt and thighs hence producing faster results.

Feel each muscle contracting as you do the move. Remember when we talked about squeezes? Yes, embrace the tension in your muscles because that’s how you maximize each rep to bring you closer to your goal.

Choose your pre-workout foods very carefully

In the fitness industry, it’s a big debate on what’s the best ingredients for your pre-workout food.

However, we at Femniqe go by what produces results and what other fitness models have used a get results.

The two main ingredients for pre-workout and after workout nutrition is protein and carbs.

Those are the main essential nutrients that you should look out for when choosing your snack or drink.

It doesn’t have to be complicated, just make sure that anything that you eat before and after your workout sessions include protein and carbs.

For example, before your workout you can drink a protein shake or eat a yogurt mixed with berries and oatmeal.

And after your workout you can drink a protein shake again or simply make a nice tuna sandwich with wheat bread and a salad.

Give this total body workout challenge a shot

There it is, an effective 30 day total body workout challenge that you can do to help take your fitness to the next level.

Whether you want to have a bigger butt, flat abs or sexy lean thighs, this challenge will cover all of those areas and help you achieve any of those goals.

Remember, when you start, don’t look back, stick to the plan and be consistent.

You will get results!

Supercharge your booty gains right in the comfort of your home

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