This is the 3rd level of the treadmill workout based on the Brazilian Butt Lift treadmill workout. I work out at this level, even though I can walk at 3.7mph to 4.0mph at a 5%-6% grade. When I first tried this program, I tried walking at 3.8 mph; and I couldn't keep up. The speed I could handle was 3.5 mph.  

I first wrote this article in 2014, and things have changed. In the last few years, due to my knee arthritis, I usually walk at a slower pace, about 3.0 and 3.2 mph. Even though I walk a little slower, I still get the booty-uplifting benefits. 

Booty Building Treadmill Workout

Can you build or lift your booty by walking on an incline on the treadmill? Yes, it can. A great benefit of an incline treadmill workout is that it helps to tone and lift your gluteal muscles. Walking on a hill or treadmill incline challenges your derriere muscles more than walking on flat surfaces.

Are you going on vacation, and will you be hiking in a hilly area? If you are worried that you won't be able to climb hills, this is a program to help you aid you in this effort. Do this workout at least twice a week but; space out your exercise days to give your hamstrings and gluteus some rest. 

Treadmill pdf

Feel free to copy the above pdf for your fitness workout, but I offer a paid version. I have two workout plans. Look below to see what's included in this package:

Two workout plans
Stretching chart
How to do the treadmill exercise plan

Before and after measurement chart

You can purchase it in my Etsy shop. You download the program after buying it in my shop. Check out the program by clicking on the picture below.