7-Day Bodyweight Challenge — Day 1

The primary targets are glutes, quads, hamstrings, with secondary activation through core, inner thighs, hips. Beth Hannam programs 25 exercises across 25 minutes — standout moves include Glute Bridge (glutes, hamstrings). Lateral Lunge (quads, glutes). Glute Bridge with 2-Second Pause (glutes, hamstrings). According to SeniorShape Fitness, compound movements like these build functional strength that translates directly to daily life. It works well as a booty toning workout session. These arm toning exercises target your upper body through controlled resistance movements that build lean definition without bulk.

No equipment needed. Just your body weight and enough floor space. Beth Hannam shows exactly when to grab each piece so you're not scrambling mid-circuit. Many women use this as their primary resistance band for glutes exercises routine.

This one's intermediate level. Beth Hannam assumes basic movement competence — you should be comfortable with foundational patterns like squats and hinges. That said, Beth Hannam does show modifications: Hold at the top for two seconds; Pause at the bottom. If you're newer, try the beginner sessions in this series first and come back.

About 25 minutes, start to finish. That includes 4 warm-up movements and a proper cool-down. Beth Hannam doesn't skip either end, which matters more than people think. 25 exercises total.

Beth Hannam provides modifications throughout. Examples: Hold at the top for two seconds; Pause at the bottom; Pulsing at the top; 10-second static hold; Stay low throughout; One and a half reps; Bring legs higher to make it easier; Drop legs lower to make it harder; Pulse at the bottom; Step back if jumping is too much; Hold onto a wall for balance. The point isn't to suffer through a move you can't do with good form. Beth Hannam's philosophy is clear: own the movement at your level first. Your body will tell you when it's ready for the next progression.

This session has direct relevance for women dealing with unexplained weight gain, dating after 40. The combination of exercises Beth Hannam chose targets not just aesthetics but functional health markers — bone density, insulin sensitivity, cortisol regulation. A study by Various authors (2018) found that this type of training produces measurable improvements in these areas. The intermediate-level programming means these benefits are accessible without risking injury.

Two to three times per week with at least one rest day between sessions. Your muscles need 48-72 hours to repair and grow stronger after resistance work. Beth Hannam designed 7-Day Bodyweight Challenge as a progressive series, so doing the workouts in order gives your body time to adapt. If you're sore for more than two days, that's your body saying slow down, not push harder.

Because glutes strength is foundational. It supports everything from posture and balance to injury prevention and daily movement quality. Beth Hannam programs glutes-focused work into this session because it's the area most women lose strength in first during their 30s and 40s. The exercises here aren't random — they build on each other.

A meal or snack with both protein and carbohydrates within 90 minutes of finishing. Something like Greek yogurt with berries, or eggs with whole-grain toast. The protein supports muscle repair, the carbs replenish glycogen. Don't overthink it. Don't skip it either. Your muscles need raw materials to rebuild stronger, and this intermediate-level session asks real effort from your body.