NEW CURATED SCHEDULE · FREE
21-Day Glutes Focus
Give glute-focused sessions a place in your week, using standing, wall-supported and other channel routines, plus walking and recovery.
- Focus
- Glutes
- Time
- 5–17 min per active day, plus time to ease in and cool down
- Equipment
- Clear space to move; a clear wall; a sturdy, non-wheeled chair. Equipment is not specified for some sessions; preview each video before starting.
- Audience
- Adults comfortable with the featured movements. Difficulty is not specified for some videos; preview each session and adapt the schedule to your needs.
New curated schedule for this website; not an existing official channel program. Day counts describe the calendar, not a guaranteed change in appearance. Take extra rest or repeat a session when you need.
Plan for the actual setup
Glute-focused routines appear alongside walking and recovery. Check the linked workout pages for supported, standing or floor-based sessions: they do not all require the same space. Where the source does not specify equipment, preview the video rather than assuming a particular setup.
This calendar has 15 workout days and 6 recovery days. Active videos range from 5:54 to 16:02. Recovery is scheduled on days 3, 7, 10, 14, 17, 21; no video is required on those days. Mark them complete after taking your rest.
The day count describes the order of the calendar. If a session takes longer than you expected, you can pause it and come back later. Completion is your own record, not evidence that a video was watched or that a physical result occurred.
Read the program guide ↗Your full daily schedule.
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Preview the movements, choose a comfortable pace and pause whenever needed. · 8:55
Equipment: No equipment
Gentle Standing Routine To Grow A Peach Booty FAST ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 7:34
Equipment: Not specified
7 Min 7 Walks To Lose Belly Fat! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 7:15
Equipment: Wall
7 Min Gentle Standing Wall Routine To Grow Glutes & Burn Thigh Fat! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 9:40
Equipment: Not specified
Surprising Results With This 10 Min Daily Walking Workout ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 5:54
Equipment: No equipment
Do 5 Minutes A Day & See What Happens To Your Booty & Glutes ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 8:37
Equipment: Chair
7 Day 7 Standing Only Glutes + Thighs Exercises! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:33
Equipment: Not specified
Do This 10 Min Gentle Walking Workout After Meals To Improve Digestion ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 11:26
Equipment: Not specified
10 BEST Exercises For Your Booty ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:02
Equipment: Not specified
Walk Off Belly Fat From Home - Just 10 Min a day ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 12:42
Equipment: Not specified
10 Exercises for a rounder side BOOTY (10 Days Challenge) ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 10:52
Equipment: Not specified
2 Week Bigger Glutes Challenge [How To Grow Round Glutes In 2 Weeks] ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 16:02
Equipment: Not specified
I WALKED OFF MY BELLY FAT IN 15 MIN! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 8:51
Equipment: Wall
7 Min 7 Day 7 Wall Standing Exercises For Glutes & Thighs! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 12:54
Equipment: Not specified
Walk The Dinner Weight Off When You Do This Every Night ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 11:05
Equipment: Not specified
7 BEST Exercises To Tone Hips, Butt & Calves (STANDING ONLY) ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.