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SkinnyFit 7-Day Arms, Abs, & Booty Workout Challenge [+Daily Videos!]

Written by Liz Brown

This 7-day challenge is perfect for anyone looking for an arms, abs, and booty workout, to tone their body and get motivated for summer!

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I’ve been a Personal Trainer since 2012 and worked with hundreds of women who all said the same thing when it came to their weight loss goals—they all wanted toned arms, a flat tummy, and a firm booty! I mean, I can’t blame them because I’m in the same boat! So, if these sound like what’s written on your list of goals, this challenge is for you.

What’s The 7-Day Arms, Abs, & Booty Challenge?

Something I’ve noticed throughout the years of working in the fitness industry, is the plethora of isolated workouts on the market. For example, “arm day workout”, “leg day workout”, “core workout”… it’s difficult to find ONE workout or program that targets a few of the key areas that most women want to focus on. That’s why we created The SkinnyFit Arms, Abs, & Booty Challenge. This 7-day workout plan was created to fit exercise seamlessly into your lifestyle with little disruption to your routine. Every day, for seven days, you’ll have a follow-along workout led by one of our amazing fitness experts! All you need for the challenge is a mat (your living room floor will also do), and just 20-30 minutes per day. 

If you decide to take the challenge, we encourage you to join the SkinnyFit community for moral support and the opportunity to win cool prizes! Don’t forget to tell your workout buddy about the challenge! This way, you can hold each other accountable and start the year off right! 

Are you ready to get started? LET’S DO THIS

Warm Up

In order to avoid injury, it’s recommended to do at least 10 minutes of warm up work before starting any exercise! Follow along and get warmed up before your workout.

Cool Down

Cooling down after a workout helps your body and muscles a chance to relax after a workout. Stretching after a workout also speeds recovery and assists with injury prevention. Try this cool down after your workouts and be proud of yourself for your accomplishment!

Day 1: Upper Body & Core

We’re starting the week off strong with some upper body and core work! Focus on repetition today as we’ll work our way up to more strength at the end of the week!

Day 2: Booty Day

Day 1 of getting an amazing booty pump! Today we’ll focus primarily on your glutes and legs for some totally toned stems!

Day 3: Full Body HIIT

It’s day three and I already know what you’re thinkin’… but don’t stop now! You’re doing great! Now that we’ve toned your arms, legs, and abs it’s time to really take things up a notch and hit them again with some full body toning!

Day 4: Abs Day

You made it half way! Congrats! If you ever dreamed of having a flat tummy with a little definition, today is your lucky day! Let’s get to it!

Day 5: Side Booty

Did you know there are actually three major muscles in your glutes? Many people don’t realize that each muscle requires unique exercises and positions to target them effectively. And your side booty is no exception! Let’s get to work!

Day 6: Arms

You’re so close to the finish line! Today we’ll focus on your arms. Developing lean muscle in your upper body is so important for women! Let’s not forget that!

Day 7: Full Body

You made it! Today is the final day of the arms, abs, and booty challenge! Great job! Now, let’s finish strong and end with a full body workout to tone your whole body!

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About The Author

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's sharing delicious recipes, easy DIYs, and home decor tips on her blog and social media.

More from Liz, visit: Personal Blog, TikTok, Instagram


  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)
  • A.A. Liberal Arts (STEM)

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