Author: Kimi Hew

Hey TopBum fam! It’s Kimi Hew, your new guide to glute greatness, and I’m excited to launch my signature 7-Day Bum Blast Challenge—just as promised! This exclusive plan is designed to sculpt, strengthen, and lift your glutes with a mix of powerhouse moves. Whether you’re a beginner or a fitness pro, this challenge will ignite your lower body. Let’s get started!

Why This Challenge?

Strong glutes aren’t just about looks—they boost your overall strength, posture, and confidence. Over the next 7 days, we’ll target every angle with exercises you can do at home or the gym. Plus, I’ll share tips to maximize results. Ready to blast those bums? Here’s the plan!

The 7-Day Bum Blast Routine

• Day 1: Squat Focus
  • 3 sets of 15 squats (bodyweight or with weights).
  • Tip: Keep your chest up and knees tracking over toes.
  • Gear: Try resistance bands from our affiliate partners!
• Day 2: Hip Thrust Power
  • 3 sets of 12 hip thrusts (use a bench or sturdy surface).
  • Tip: Squeeze at the top for 2 seconds.
  • Gear: Check out barbell options here!
• Day 3: Lunge Challenge
  • 3 sets of 10 lunges per leg (add dumbbells if able).
  • Tip: Step forward with control to engage glutes.
• Day 4: Rest or Stretch
  • Light glute stretches or a yoga flow to recover.
• Day 5: Deadlift Day
  • 3 sets of 12 deadlifts (light weights to start).
  • Tip: Hinge at the hips, not the back.
  • Gear: Explore dumbbells via our affiliates!
• Day 6: Combo Blast
  • 2 sets of 10 squats + 10 lunges.
  • Tip: Move slowly to feel the burn.
• Day 7: Max Effort
  • Pick your favorite move, go for 3 sets of 15-20 reps.
  • Tip: Celebrate your progress—snap a before/after!

Join the Fun!

Track your journey and vote for your favorite exercise on our Top 5 Bums Vote page! Share your results with #KimisBumBlast on socials—I can’t wait to see your transformations. For a printable version of this plan (plus bonus tips), grab my 7-Day Glute Challenge PDF available now!

Let’s blast those bums together—start today!