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If you’ve been looking for something other than your favorite old-school “booty workout”, the new 30-Day Booty Boost by BODi workout program may be what you’ve been looking for. The main focus is still your glutes, but the training style is new and modern – and backed by actual sports science, so you’re not injuring yourself in the process of trying to look and feel your best.
While full details on this upcoming workout program are still being released, I’ve done the sample workout and can see why the excitement around trainer Chace Collett getting her first program is so high. Her upcoming lower-body-focused program is designed to help you build stronger more shapely glutes and improve your confidence just in time for summer.
What I can tell from doing the sample workout is that it seems to be heavily focused on using “glute activation” and “progressive overload” training. This shifts the exercise workload away from the larger muscle groups like your thighs and lower back to target your actual glute muscles more. This allows for using heavier weights and different exercise angles to build roundness, firmness, and volume.
Hence the program’s motto: Want the perfect peach?
In this post, I’ll break down everything I know so far about the 30-Day Booty Boost and what you can likely expect from this glute focused training program.
What Is BODi’s 30-Day Booty Boost?
BODi’s 30-Day Booty Boost is their latest workout program designed to get you a rounder, firmer, more lifted butt in just 30 days. The 30-Day Booty Boost uses what’s called the Glute Activation Method along with progressive overload training instead of the toning, “feel the burn” butt workouts of the past.
In this structured glute-focused workout program, you’ll combine targeted glute training with cardio and core, upper body, full body and an optional active recovery day. This workout is six days a week.
I’ve been doing home workouts for years and have done a number of booty-toning workouts in the past. This workout is not the typical “hundreds of leg lifts and clam shells with low-resistance, high-reps program”. It’s not endless cardio either, but it will get your heart rate going.
Why Glute-Focused Training Is So Popular Again Right Now
Glute and booty training has always been one of the hottest fitness trends, since it’s one of the most commonly reported problem areas for women. But it is getting more focus in recent years not just for improving your appearance from behind.
The glutes, like we said before are a huge muscle group that play a role in everyday life. And strong glutes can help prevent lower back pain, help knee pain, and even help with hip pain by stabilizing the muscles in and around your pelvis.
Gone are the days of trying to burn as many calories as possible and now are the days of helping your body look and FEEL its best. Stronger glutes help:
- Posture
- Stability
- Core support
- Everyday life
- Athletic performance
- Can prevent knee & back pain
The old “smaller is better” focus is gone. Now we’re looking for strength, performance, and of course, a little more shape. Which is especially useful as we got older and these things start going away on their own if we’re not careful.
Why High-Rep Booty Burn Training Workouts Are No Longer Trending
I’ve seen a lot of fitness trends come and go over the years. Now I’m very glad to see the high rep training losing its popularity and the former goal of toning your muscles.
Because the truth is that you can’t “tone” a muscle. It sounds like a great concept, but it’s just not real. You either make the muscle bigger or the muscle gets smaller. And when you take away fat, they say you’re more toned. But you’re not really more toned, you’re just seeing your muscles better.
Higher rep, low weight training burns calories, but it makes the muscles burn due to the lactic acid buildup. This type of burn will not change the muscle structure or size like the training in the 30-Day Booty Boost will.
The “pump” these old school higher rep booty workouts provided felt like you were really getting in a great workout. But in reality, they were and still aren’t aren’t going to make a noticeable change in the shape of your backside.
It’s all a personal choice of what type of backside you want. And guys, you can use this program, too.
How Glute Activation & Progressive Overload Help Build Stronger shapelier Glutes
The 30-Day Booty Boost workout mainly uses glute activation and progressive overload training. Activation training is when you work a certain muscle group first with muscle specific exercises to “wake” them up before doing the main exercises for that body part. The primary benefit is that you work the target muscle group more intensely.
This type of training is often done for the glutes, shoulders, and the smaller muscles of your upper back.
Glute activation exercise examples:
- Bridges
- Clam Shells
- Bird Dog
- Banded lateral walks
- Fire hydrants
- Donkey kicks
These exercises specifically activate the glute muscles, which prepares them for the workload ahead and increases blood flow and stability, protecting the joints and ligaments from injury. This is very important in complex joints like the hip that tend to bother people as we get older.
Progressive overload training works simply by challenging yourself to use more and more resistance over time. This tears down the muscle, so it can rebuild bigger and stronger.
Did you know the gluteus maximus is the largest muscle in the human body? And to change its shape, to get bigger or to get stronger, you need to consistently add weight and/or add reps to your training.
What progressive overload training looks like in its simple format:
| Week | Exercise | Weight/Resistance | Reps | What Changes? |
|---|---|---|---|---|
| Week 1 | Sumo Squat | 10 lb dumbbells | 10 reps | Starting point |
| Week 2 | Sumo Squat | 10 lb dumbbells | 12 reps | Increased reps |
| Week 3 | Sumo Squat | 15 lb dumbbells | 10 reps | Increased resistance |
| Week 4 | Sumo Squat | 15 lb dumbbells | 12 reps | More reps with heavier weight |
As you can see, progressive overload is pretty simple in theory.
You will never get progressive overload if you’re just following the same workout over and over, or worse, just doing random online workouts and not a structured workout program.
With its 3 glute workouts, 1 upper body workout,1 total body workout and 1 cardio & core workout, the program seems to focus on everything that you need to make progress and change your body.
Meet the Trainer: Chace Collett
One of the biggest reasons people are excited about this launch is the new trainer, Chace Collett.
Chace is known for bringing motivational coaching and smart programming that pushes people without making fitness feel intimidating.
Her coaching style appears to focus on proper form, glute engagement, overall strength-building techniques, and encouraging consistency over perfection
She is best known for being a 5 time World Dance Champion and a super-toned extra in the P90X Generation Next program. If you enjoy trainers who challenge you while still making workouts approachable, this program may be worth watching closely.
What Kind of Results Can You Expect?
BODi hasn’t released the full program details yet, which means I can’t really tell you exactly what to expect for results. But I will update as that info becomes available.
However now knowing what kinds of workouts there are and the trainer’s physique, this glute-focused strength program will help improve more than just your booty, giving you a stronger, more balanced physique.
Results I think you can expect with the 30-Day Booty Boost:
- A better shaped booty
- Leaner, firmer legs
- A tighter core and upper body
- Better posture
- Overall fat loss
- Help building workout consistency
- Feeling more confident
Everyone’s body is different, and we’re all going to get different results depending on our genetics, diet, our starting body fat, our natural shape, our metabolism, etc. What is most important is to challenge yourself with the workouts and your weight, and you will see an improvement.
It’s also one of those common trouble areas we all worry about. I know I’m really excited about this, but also a little nervous, since I already have some shape to my bum – so we shall see!
How Long Are the Workouts?
Workout lengths range from 30–50 minutes, making them easier to fit into your day and stay consistent over time. This is coming directly from Chace’s account.
The 30-Day Booty Boost has 6 workouts per week with an optional active recovery day, plus ten, 10-minute bonus workouts for those days when you have a little extra time to work out or when you’re busy and can’t squeeze a full workout in.
The weekly schedule will consist of:
- 3 glute workouts
- 1 upper body workout
- 1 total body workout
- 1 cardio & core workout
- A rest or active recovery day
This is pretty typical of a specific muscle group-focused training program. It’s probably not going to be a program that you’re going to follow year-round, but it definitely could be a summer tone up program. That’s why I’m starting it! I’ve been sitting at the desk working too much lately haha.
What Equipment You Need
The equipment list for 30 Day Boost is a little more extensive than you need for most at-home workouts. But with the glutes being one of those harder to target areas, I’m honestly not surprised.
Here’s the official list of the equipment you need :
- Adjustable bench
- Dumbbells of varying sizes (recommended 5-50lbs)
- Power loops (I’d say regular resistance loops are okay too)
- Strength slides (small hand towel will work on hardwood floors, or paper plates on carpet)
- Mat (optional, but highly recommended!)
- Ankle weights (also optional)
The good news is that many BODi at-home fitness programs are designed to work with minimal equipment. If you don’t have an adjustable weight bench right now, they usually show modified versions of the exercises to show how to do the moves without a bench. Or you can perform most using a chair.
Also something to remember is that most of the exercises can be modified if you need to. I’ve done a lot of programs that say they require a bench withou one.
Who Is the 30-Day Booty Boost Best For?
This program may be a great fit if you:
- Want a stronger, more shapely booty
- Prefer structured workout plans
- Need accountability and structure
- Enjoy trainer-led programs
- Want efficient workouts at home
- Are looking to rebuild consistency
I feel like this workout program is for beginners to advanced fitness levels who want a focused lower-body challenge. There is both an advanced modifier and beginner modifier showing less intense version of each exercise.
If you’re looking for a more shapely booty by summer, this could be the right program for you. I know I’m excited, I did the Brazil Butt Lift program several times over the years, because my legs and bum were always my trouble areas and am looking for a new challenge. I am not expecting the same dance and strength training and cardio of BBL, but this should be fun and effective.
How to Get Early Access to the 30-Day Booty Boost
I haven’t heard exactly when the 30-Day Booty Boost program will be released to the BODi library of workouts, but I do know it’s supposed to be in early June.
To me, this probably means around June 2nd, but I could be wrong and will update the date as soon as I hear more information. I do know that BODi always loves to release their new programs on the first Tuesday of the month.
Want to get ready for 30-Day Booty Boost? Check current BODi access options here. Use discount code: BETHANYS4BODI to receive 15% off your cart.
Final Thoughts on BODi’s 30-Day Booty Boost
Even with limited information and a sample sample workout, the 30-Day Booty Boost program already has people buzzing with excitement for this modern “booty workout”. This may be the most excited I’ve been since I did my first workout program more than a decade ago. I’ve always had trouble with being comfortable with my lower body, so booty-focused workouts are my favorite.
Between the focused glute training, structured 30-day format, and Chace’s training style, this should be a fun, effective workout.
