Build stronger glutes over thirty days at home, with a band and a pair of dumbbells.
A thirty-day lower-body program built around three sessions a week, 20–30 minutes each, using a band and one or two dumbbells. It is structured around progressive overload — the thing that actually makes a muscle grow — so each week asks a little more of you than the last.
Paris wrote it for beginners and intermediate lifters who want their glute training organized, instead of a different set of exercises every time.
What’s included
30-day glute-focused plan
3 workouts a week (20–30 min)
Progressive overload built in
Glute activation warm-ups
Band and dumbbell friendly
Step-by-step weekly workouts
A form cue on every single exercise
A page on how to read a session
Printable 30-day calendar
Mobility and stretching routine
General habits section — protein targets, post-workout fueling, hydration
Equipment
Booty band
1–2 dumbbells
Mat (optional)
A note on results: muscle is built slowly, and it needs enough food and sleep to happen. Thirty days is long enough to get stronger and to build the habit — it is not a transformation timeline, and Paris will not sell you one. She is a NASM-certified trainer, not a dietitian; the habits section is general guidance, not a meal plan.
Want all three? The Complete Collection has this program plus Upper Body Tone and Strong Abs & Core Reset for $39 — about $16 less than buying them one at a time.
Build stronger glutes over thirty days at home, with a band and a pair of dumbbells.
A thirty-day lower-body program built around three sessions a week, 20–30 minutes each, using a band and one or two dumbbells. It is structured around progressive overload — the thing that actually makes a muscle grow — so each week asks a little more of you than the last.
Paris wrote it for beginners and intermediate lifters who want their glute training organized, instead of a different set of exercises every time.
What’s included
30-day glute-focused plan
3 workouts a week (20–30 min)
Progressive overload built in
Glute activation warm-ups
Band and dumbbell friendly
Step-by-step weekly workouts
A form cue on every single exercise
A page on how to read a session
Printable 30-day calendar
Mobility and stretching routine
General habits section — protein targets, post-workout fueling, hydration
Equipment
Booty band
1–2 dumbbells
Mat (optional)
A note on results: muscle is built slowly, and it needs enough food and sleep to happen. Thirty days is long enough to get stronger and to build the habit — it is not a transformation timeline, and Paris will not sell you one. She is a NASM-certified trainer, not a dietitian; the habits section is general guidance, not a meal plan.
Want all three? The Complete Collection has this program plus Upper Body Tone and Strong Abs & Core Reset for $39 — about $16 less than buying them one at a time.
