Grand Theft Booty Workout

Nov 18 2010

Grand Theft Booty Workout

Posted by Zuzana - BodyRock.Tv | In All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Today we are going to work on our butts. As I mention at the end of the video, I am still following the basic diet rules from our 5 week diet challenge. These strategies rock and I love the results that I have gotten so far. Diet is a huge, HUGE part of fitness and living a healthy lifestyle, so if you are following our workouts make sure that you are not sabotaging your efforts with bad eating habits. With the right diet and regular exercise you can make amazing changes to your body really fast. In as little as just three months you can make great progress, but if you are working out and then eating whatever and whenever you want, then don’t be surprised if you don’t see any changes at all. Review our Rock Your Body section for the diet rules that I have been following, and see if they make sense for you. This weekend I will be sharing some delicious and healthy recipes with you so that you can give them a try at home. These meals are a great addition to your list of healthy recipes that will help support fat loss and they taste amazing, so I am looking forward to sharing them with you.

Enjoy Today’s Workout!

Zuzana & Freddy

Workout Breakdown

Time: 12minWorkout Type: Interval Strength TrainingExercises: 6

1.Snowboardermax.reps during 30 second interval
2.One Leg Squat & Side Kickmax.reps during 30 second interval
3.One Leg Squat & Side Kick (on the other leg)max.reps during 30 second interval
4.Shelf Butt Exercisemax.reps during 30second interval
5.Half Pistol & One Leg Pike Press (left leg)max.reps during 30 second interval
6.Half Pistol & One Leg Pike Press (right leg)max.reps during 30 second interval

Get your gear for this workout here:

Interval TimerGet your equipment here

Instructions:

Set your interval timer for 18 rounds of two intervals. The first interval is your 10 seconds of rest and the second interval is 30 seconds of max effort. Your goal is to complete as many reps of each exercise during the 30 second intervals as possible. This workout takes only 12 minutes so make sure to put as much energy into this routine as possible. Really give it everything you have – or I will find you :) This workout is made up of bodyweight exercises that are all targeting your beautiful buttocks ;) You can check out each exercise in our All Exercises Category if you need to see the proper form and or the easier variation for beginners.

Click here for the Snowboarder tutorial video.

My score: 18,17,16

Click here for the One Leg Squat & Side Kick tutorial video.

my score:

5,4,4,

5,4,4

Click here for the Shelf Butt Exercise tutorial video

my score:

24,22,23

Click here for the Half Pistol & One Leg Pike Press tutorial video

my score:

4, 3, 3

41/2, 4, 4

Around The Web

Half Pistol & One Leg Pike Press 550 Rep Fat Massacre

http://www.facebook.com/profile.php?id=100001465269699 Dana Kiri

Finallyyyyy !! :D:D
Thanks a lot beautiful Zuzana :)
Looking forward to do it in the morning :)
Thank you guys again for all that you do, its pricless, really!

xoxo
olivegoddess

Thanks so much. Having a butt adds so much shape to my body that it seems to improve everything else. Your workouts make a huge difference to my bike-riding (I don’t have a car, so I ride my bike everywhere, even in the winter here in Northern Wisconsin…when it is difficult).

I think it’s hilarious, by the way, that you always say “Hi Guys” at the beginning of your videos. I love it because it’s very “home-y.”
http://www.facebook.com/people/Alicia-Lloyd/589767584 Alicia Lloyd

Love your top!
Where did you get it from? :D
- Anonymous
  
  She got creative and and made it from some old tops :)
Anonymous

Hi Melissa,
Zuzi got her certification from ISSA.
Anonymous

Hi Erica – we are in Prague. We have been getting the workouts up around 7pm EST this week, but we are shifting gears next week now that the site is up and going. Our plan is to aim for a much earlier update time as often as possible :)
Anonymous

Hi Monika – do you know where to get the BOSU is Prague?
Anonymous

Hi Jenson – we are working on this :)
Anonymous

Hi Rocio – Zuzana got her PT certification from ISSA. She is working on another one in Fitness Nutrition.
Anonymous

Hi Kavitha – they are from lululemon.
Anonymous

Maybe you are pushing it a bit too hard…try easing up. I also think I would mention this to my Doctor.
Anonymous

you and me both….
Anonymous

We are working on a feature that will do just that :)
Anonymous

Anyone have an opinion on this?
Anonymous

Zuzi says thanks for the Coffee! I will make sure to leave in more of the blood, sweat and tears next time :)
Anonymous

Cali asked for a raise and we are having issues with Charlie’s agent over at CAA, but hopefully we can negotiate an extension of his contract soon. I will keep you posted. These showbiz types are so demanding!
SAR

Oh man I sucked at this work out. I need to work on my one legged squats!!
I had to modify it a bit.
Here’s my score:
1: 18,17,14
2: 3,2,1.5
3: 3,2.5,2
4: 16,17,15
5: 2,2,2
6: 2,2,2
Thank You!!! :)
Chris

I think we’re all addicted to chocolate :(… its soooo hard to eat clean and not indulge. Fitness guru Jackie Warner says it takes 5 days to break a sugar addiction. If you can avoid it for 5 days…you won’t crave it any longer. Try it.. it works! Hope this helps you .. and the rest of us! :)
Julie

I loved, loved, loved this workout Zuzanna and Freddy, thanks sooo much once again. You have made my workouts fun again, you two deserve all the good things that will come your way!!..
Snowboarder
22,21,20
One leg Squat
8,9,10
Other leg Squat
11,10,9
Shelf butt
21,23,24
Half pistol L leg
6,6,6
Half pistol,one leg pike R leg
7,7,7
Have a super fantastic weekend to both of you, thanks again soooo very much <3
Belle

Hey guys!

I am still working on my one-leg squats. I can finally do a pull-up and ninja jump tucks. I just have keep working on the one- leg squats. I know that I can do it.

My scores:

1. 18-17-18
2. 6- 5 1/2- 5
3. 6-6-5
4. 23-23-26
5. 5-3-3
6. 4-4-4

Thanks!
Amelia

i wanted to ask you if you stoped doing real time workouts ? I love those! you really motivate me and when its not real time i get so lost and clumsy! Anyway i think i am asking too much for freddy to hold the camera all the time! It would make all the diference to me !

Thanks
You guys are my motivation! Love the site congrats!
- http://www.facebook.com/TheDeadServ Pedro Sousa
  
  Already answered before. RTT vids take up too much time encoding. It takes them too much time in general with encoding and stuff, and they’re giving priority to keeping up with the schedule.
- http://www.facebook.com/TheDeadServ Pedro Sousa
  
  Already answered before. RTT vids take up too much time encoding. It takes them too much time in general with encoding and stuff, and they’re giving priority to keeping up with the schedule.
Hannah

18/16/14
6/5/4 ( I am still using support for my one leg squats due to an old knee injury: one day I will be able to do it like zuzana!)
5/5/5
7/13/14 (my first set of reps I forgot the instructions!)
2.5/2.5/3.5
3/3.5/3

remember to stretch down after these workouts guys: you could give yourself a strained muscle if not!
Hannah

i love the dedication of restroom pistols! u rock!
http://www.facebook.com/people/Alicia-Lloyd/589767584 Alicia Lloyd

Fantastic workout! My score:
22/25/26
5.5/3/4
4/4/4
21/21/21
3/3.5/4
3.5/3.5/4

:D
nissa

Hi Zuzana and Frederick! I just finished working out to this. It was awesome! Though I have to say, one leg squat is my weakest hehe. Here’s my reps.
14/13/12
4/3.5/3
4/3/3
18/17/17
3/3/2
4/3/3

Thanks! =)
Anonymous

pay attention to your body on this one – if you need a break take one – the workouts will still be here for you!
- Anonymous
  
  Indeed! I had to take a rest day today even tho i didnt want to… too sore from this weeks ass kicking lol been sore for what seems like forever.. sometimes the body needs a break ;)
- Anonymous
  
  Indeed! I had to take a rest day today even tho i didnt want to… too sore from this weeks ass kicking lol been sore for what seems like forever.. sometimes the body needs a break ;)
Anonymous

These workouts are a combination of cardio and strength training – they give you the best of both.
Anonymous

the best you can while still letting it be a challenge is the way to go!
Carrie

I know you hear this everyday several times a day but you have truly inspired me. I have been following you since February and you have changed my life. I am doing great with exercising, but still need to work on the diet part so I see better results. I have heard conflicting stories about drinking milk. Should it be taken out of our regular diet? Should we just drink water? I am not a coffee drinker, I know Zuzana won’t like to hear that, so what else is good to consume with your meals???
Love the workouts.
Carrie

I know you hear this everyday several times a day but you have truly inspired me. I have been following you since February and you have changed my life. I am doing great with exercising, but still need to work on the diet part so I see better results. I have heard conflicting stories about drinking milk. Should it be taken out of our regular diet? Should we just drink water? I am not a coffee drinker, I know Zuzana won’t like to hear that, so what else is good to consume with your meals???
Love the workouts.
http://www.facebook.com/TheDeadServ Pedro Sousa

Alright! Finished this earlier and did a good ammount of isometric stretching (HIGHLY RECOMMENDED)

My count was:

# 1.Snowboarder
18 – 17 – 20

# 2One Leg Squat & Side Kick (Left with support)
5 – 4 – 5

# 3One Leg Squat & Side Kick (Right with support, though barely)
5 – 5 – 5

# 4.Shelf Butt Exercise (Rewatched the video. I did these waaaay too slow lol)
7 – 8 – 6

# 5.Half Pistol & One Leg Pike Press (left leg)
4 – 3 – 3

# 6.Half Pistol & One Leg Pike Press (right leg)
4 – 3 – 3

This time I actually managed to do it non stop, slow as it may have been at times xD

And I found out I can actually do one legged squats! Though my left leg won’t give me more than one in a row xD right leg goes like a charm. Awesome!

Thanks for the workout guys!!!
- Anonymous
  
  Looks like I have some competition!
- Anonymous
  
  Looks like I have some competition!
http://www.facebook.com/TheDeadServ Pedro Sousa

Alright! Finished this earlier and did a good ammount of isometric stretching (HIGHLY RECOMMENDED)

My count was:

# 1.Snowboarder
18 – 17 – 20

# 2One Leg Squat & Side Kick (Left with support)
5 – 4 – 5

# 3One Leg Squat & Side Kick (Right with support, though barely)
5 – 5 – 5

# 4.Shelf Butt Exercise (Rewatched the video. I did these waaaay too slow lol)
7 – 8 – 6

# 5.Half Pistol & One Leg Pike Press (left leg)
4 – 3 – 3

# 6.Half Pistol & One Leg Pike Press (right leg)
4 – 3 – 3

This time I actually managed to do it non stop, slow as it may have been at times xD

And I found out I can actually do one legged squats! Though my left leg won’t give me more than one in a row xD right leg goes like a charm. Awesome!

Thanks for the workout guys!!!
http://twitter.com/nataCudlip Natalia Cudlip

Oh my goodness you guys. I had two other girls working out with my today, and I felt so bad because I did 10/50 intervals instead of 10/30. I was so exhausted!!
Stephanie Shepherd

Hey! I love your workouts! I’m Stephanie form Arkansas. I just had a question. Is there a way to tell if a workout is a real time workout or an instructional one, without having to explore all the different workouts to figure it out. I like the real time ones because I don’t have to figure anything out and i don’t have a timer yet…
http://www.facebook.com/people/Lily-Zinchuk/100000495002845 Lily Zinchuk

I love exercises using a kettle bell SUCH a fat burner!!
Anonymous

Man oh man my everything was still sore from the last two workouts. Here is my score for today:

Snowboarder 15/13/10
Pistol Side Kick L 4/3/3 R 4/4/4
Shelf Butt Lift 19/18/17
1/2 Pistol to Pike Press L 4/3/3 R 4/4/3.5

Wow, I was muscle failing all over the place – esp in the downward part of the pistols in the last two rounds – I landed square on my butt two different times. Killer workout. Now I have to go stretch so my body can remember how to walk tomorrow :).

Hugs to everyone and special thanks to Zuzana and Freddy as always!
http://www.facebook.com/people/Bryahn-Justine/10808527 Bryahn Justine

Hey everyone! What are you listening to while you exercise? I need some new workout music suggestions!
Chris

Thanks for that little tip with the cacao powder. I love chocolate too!
Anonymous

Hi Ronin,
We are slowly but surely adding in the older workouts :)
Bohdana

22 25 26 ( no pulse )
7 6 5
8 6 6
20 24 29 ( I think I didn’t go as low as Z. did)
5 5 5
5 5 5
thanks again
Got 2 more of my friends doing your exercise, they just started , Silke and Sanja!
Amanda

I find these comments really surprising and a little embarrassing.
One of the things I really like about this site is the sense of community, of doing the same workout as a bunch of other people on the same day and having a sort of schedule laid out to follow if you choose.
HOWEVER, there are no rules that say you can only do that workout on that day. If the new daily workout isn’t up when you want to work out, just pick another one! They can’t cater to every time zone across the globe. There are TONS, probably hundreds of older archived workouts and I bet you haven’t done all of them so choose one. Or do a repeat of a workout you’ve done and see if you’re improving.
You are a Bodyrocker. Don’t be so helpless.
Nicole H

Hi Zuzana, i have a big problem and i have tried to look trough all of the comments but you havent answered to any of them. Im quite skinny and i want to gain weight by building muscle, but i also want more body fat is this possible? and witch of your daily workouts should i do? my main focus is to get a bigger and rounder bum, lager thighs and calfes. I already have a round and quite nice bum but i want it bigger like JLo or Jessica Biel. Please answer! i have never gotten any proper answers to these questions and i don´t feel that i can start to work out properly if i dont know theese things, buecause i really really dont want my bum or my thighs to get smaller and this disturbs me everytime i work out. and if someone else have an answer i would really apreciate if you could give me some suggestions! / Nicole
Flor

i want to know if i should eat before or after each workout?
Sandra

Hey there, I am new on the Bodyrock Side and want to know who long you should do those excercises? I don’ see any time instructions? thank you for your help

a newcomer
Shadowsitas

HI Zuzana & Freddy !!!
Today I thought I die :S, For me, one leg squat is the worst ! Months ago, I could not do a squat, today cost me my life, but I can make some one. I know, no worries, in fact better everyday. Zuzana, you really are a role model. When I see in the videos I say: those abs will be mine soon, ;D I plan to soon send you a picture of me. Here are my numbers, and my most sincere congratulations for your work and excuse me for my terrible English.
Snowboarder: 15-15-15
One leg squat and side kick (Left): 3-3-3 Oh God !
One leg squat and side kick (Right): 3-4-3
Shelf butt exercise: 16-17-18
Half pistol and pike press (Left): 3-3-2 1/2
Half pistol and pike press (Right): 3-3-2 1/2
From Mallorca, thanks for the work you do !
Peace, Love & Workout
Shadowsita
Janah

I finally tried this workout and wow, those one leg squats are tough. I don’t have the flexibility in my hamstrings to keep my foot off the ground. My new goal is to be able to do one leg squats without the help of a chair.

Here’s my score:
snowboarder 20/19/20
One leg squat-side kick 7/8/7 & 7/8/7
Shelf Butt 26/26/25
Half Pistol-Pike 5/4/4 & 4/4/3.5

Thanks for the great workouts!
Ariaana

I loved this one! Sweating and shaking like crazy! It was really fun to do the One Leg Squat & Side Kick especially because it required some balancing. So not only did it work on the big muscles of the leg but also those little muscles. And it also made me laugh trying not to fall on my face :D

Kick ass workout with a smiley face!
Michelle

I did this one again today, in place of the one with the sandbag, because I don’t have one. This one makes me sweat, and my butt literally hurts the next day. I’ve never had that happen with a workout before, haha. I’m a little off because of Thanksgiving, but I’ll fall back into sync next week.

Love you and all that you do!
Riki

I did this workout and for some reason I’m feeling it in my quads and not my butt. Seriously I can barely walk down steps from the pain. What did I do wrong???
Sandra

just finished this workout and didn’t thought that I would sweat after 12 minutes workout.
my score
18,18,18
7,7,8
7,8,8,
12,11,12
5,6,5
4,5,4

way to improve
regards from Sandra
Catsnp

Good Morning BodyRockers,
I did this workout this morning after a small break form working out with you all for work. But this was a buttkicker, if you know what I mean:) Here are my scores,
1. 26,31,31
2. R-7,6,6
3. L-8,7,6
4. 25,26,25
5. R-2.5,2.5,2.5
6. L-2,2.5,2.5
This was really good. I’m getting back in the groove of things.
See you all tomorrow. Have a great day:)
Heidi

Hi guys,
I did this workout yesterday–Jan 5, 2011. The sandbag I made was crummy, so I am picking up workouts without it. Today, I am going to pick up some bags of rice and make another one to hold me over until I can get a real one. I hope the one I make today is better :) I have decicided to do only BR workouts becuase they are fun and I love them and Z is so inspiring. I used my new dip station instead of a chair to help me balance on the one-legged squats and Half Pistons. It worked really well. I also added on 10 30:30 intervals of Jumping jack Jum Ropes to begin working my way up to the 20 minutes add-on strategy.

I didn’t count my reps , but my current goal is to do the one-legged squats without my dip station. I LOVED THIS WORKOUTS! THanks guys!
http://www.janetspreiter.com Janet

hoo boy. I actually remember this one very well. Groan. Tomorrow I will consider this…
Anonymous

Second workout of the day in order to catch up for the week…

I found this tough because of the one leg squat combo exercises, I’m no expert by any means with this move, but I’m definately getting better…I no longer have to use a chair for assistance! Here are my scores:

Snowboarder: 21,20,18
1 leg squat & side kick (L): 5.5, 5, 5
1 leg squat & side kick (R): 5.5, 6, 6
Shelf butt exercise: 20,24,23
Half pistol & 1 leg pike press (L): 3, 3.5, 4
Half pistol & 1 leg pike press (R): 4,4,4

Just wanted to share something a dear friend of mine posted on my fb wall this week. I recently introduced her to this website and I’m assuming she’s loving it as she posted…”I luv Zuzana & Freddy!! Thank you for introducing them into my life. I love you more than BRIT!! xo :)” (aka – Britney Speers…lol she’s her BIGGEST fan….) Highlight of my week:)
Lena

Alright! Finished the last workout for the week :D SO HAPPY! I beat pretty much all my scores, which is an amazing feeling!

So here my new and old (Nov 21st 2010) scores for this one:
Snowboarder: 20, 18, 18 (old: 19, 17, 18)
One Leg Squat & Side Kick (L): 4 1/2, 4 1/2, 4 1/2 (old: 3 1/2, 4, 3 1/2)
One Leg Squat & Side Kick (R): 5 1/2, 5, 5 (old: 4 1/2, 4 1/2, 4 1/2)
Shelf Butt: 18, 20, 24 (old:13, 13, 14 – don’t know why I had so much trouble with these last time…)
Half Pistol & One Leg Pike Press (L): 3, 3, 3 (old: 2 1/2, 3, 2 1/2)
Half Pistol & One Leg Pike Press (L): 3 1/2, 3 1/2, 3 (old: 3, 3, 3 )

My right leg is definitely stronger! I found with the one leg squats/half pistols, you can’t necessarily measure progress in higher reps (even though of course you will be able to do more reps the more stable you become). My reps did improve slightly but I mostly could feel myself being more steady and able to squat down lower. Good form wins over high reps with these, I think (as always, I guess).

So we did it!! YAAAY for all us Bodyrockers!

Zuzana, have you got your Freddy back with you where he belongs yet?
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

Snowboarder: 18, 18, 19
1 leg squat & side kick (L): 7, 7, 6.5
1 leg squat & side kick (R): 7, 7, 6.5
Shelf butt exercise: 22, 22, 25
Half pistol & 1 leg pike press (L): 4, 4, 4
Half pistol & 1 leg pike press (R): 4, 4, 4
No time for further narration, I gotta go try my new skipping rope. :-)
Anonymous

Hi there,

I did this workout today,I didn’t beat my PB, but when you have 5 workouts in row I think it is ok not to beat only one PB?!

It was a wonderful day today, and tomorrow I will spend all day in forest!!..

kisses to you all and have a wonderful spring
http://delightfultastebuds.wordpress.com Jos

Hey all, I finally completed this week workout marathon! Glad it’s over! Did this before lunch and here are my scores!

I’m comparing my scores with the one in November instead of January (since the January one was part of a hybrid workout)

1. Snowboarder 17-17-17 (old 15-14-15)
2. One Leg Squat and Side Kick (Left) 6-5-5 (still used chair but could do half squat) (old 4-4-4 used chair and only could bend slightly)
3. One Leg Squat and Side Kick (Right) 5-5-4 (still used chair and could do full one leg squat) (old 5-4-4)
4. Shelf Butt: 22-23-24 (old 14-18-18)
5. Half Pistol and 1 Leg Pike Press (Left) 4-3-3 (unassisted) (old 2-2.5-2 – beginner’s half pistol and full version of 1 leg pike press)
6. Half Pistol and 1 leg Pike Press (Right) 4-3.5-3 (unassisted) (old 2.5-2.5-2)

I beat most of my old scores, but the biggest accomplishment here is I could do unassisted one leg half squat. Just need to work more on my left leg for one leg squat so I could go all the way down just like my right one although still holding on the chair. One step at one time, right?
http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

here are my scores!:
Snowboard;?, 15,15
Pistol squat side kick: Rt:6,7,7
” “: Lf: 7,6,7
Shelf Butt: 19,21,23
1/2 pistol pike press: Rt: 3,3,4, Lf: 3,4,4

Still with modifications but with all my intensity!
muakkk
http://aphrodiitee.deviantart.com/ Isidora

Second time i do this, dont have my old scores tho…

lThis was my workout for today, did 4 rounds instead of 3 and it was incredibly intense, much more than it looks. In the 4th round on the last 2 exercises i did only one leg pike press without the half one leg squat:

1. Snowboarder: 21-21-21-20
2. One leg HALF squat + sidekick: 9-9-9-8
3. One leg HALF squat: side kick: 10-9-9-9
4. Shelf Butt: 28-27-27-27
5. Half pistol + pike press: 6-5-5-13(4 round: only one leg pike press)
6. Half pistol + pike press: 6-6-6-10 (same)

I completely ignored Brutus on this one

:D
http://exercisefoodpoo.wordpress.com Luke Says No

My Score:
18 x 10/30
1.SNOWBOARDER: 18, 18, 28
2.ONE LEG SQUAT & SIDE KICK: 5, 8, 9, 10
4.SHELF BUTT EXERCISE: 23, 25, 27, 27
5.HALF PISTOL & ONE LEG PIKE PRESS (LEFT LEG): 4, 4.5, 5
6.HALF PISTOL & ONE LEG PIKE PRESS (RIGHT LEG): 4.5, 4.5, 5
http://exercisefoodpoo.wordpress.com Luke Says No

My Score:
18 x 10/30
1.SNOWBOARDER: 18, 18, 28
2.ONE LEG SQUAT & SIDE KICK: 5, 8, 9, 10
4.SHELF BUTT EXERCISE: 23, 25, 27, 27
5.HALF PISTOL & ONE LEG PIKE PRESS (LEFT LEG): 4, 4.5, 5
6.HALF PISTOL & ONE LEG PIKE PRESS (RIGHT LEG): 4.5, 4.5, 5
Anonymous

did this one tonight as I finished work, with sore legs from doing snowboarders in the 15 minute extrerme workout I did yesterday! ouch! so for some reason I’m doing a leg and butt workout with snowboarders again! crazy! I stood between two chairs holding on to do the 1/2 pistols. had to do a quick step back to do my side kick as I can’t quite kick over the chair yet! lol

snowboarder (had to step them last two rounds) – 17, 11, 8
1/2 pistol & side kick L – 6, 5, 5
1/2 pistol & side kick R – 6, 5, 5
crab & kick & raise butt up – 20, 20, 23
1/2 pistol & one leg pike press L – 3, 3, 3
1/2 pistol & one leg pike press R – 3, 3, 3

I don’t know if I’ll be able to walk tomorrow!

Recently