Apr 22 2012

Top5 BodyRock Butt, Inner & Outer Thigh & Lower Body Workout’s

Posted by Frederick | In All Exercises, All Videos, All Workouts, April Workouts, Butt & Thigh workouts, Featured Articles, Today's Workout, Uncategorized

Hi Bodyrockers,

We have put together the Top Most Popular Butt Workouts :).

Add these to your daily BodyRock routine to give your workout an extra boost, or complete as many of the exercises as you can to give you the ultimate lower Body & Butt workout that will guarantee to take you out of your comfort zone & into the ”Toned & Tight Ass & Leg” Zone.

We are currently working on the Next 30 Day challenge. From the feedback we received from you guys, We know you all loved having a dedicated programme to follow everyday & with the diet challenges, workout tutorials, weighted & non-weighted alternatives & also the Ab & Butt Bonus sections of course so we are returning with a totally new programme very soon – Watch this space :))

Freddy, Sean & Lisa-Marie

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The last two 30 Day Programmes we followed helped keep us focus and on track, and with summer just around the corner we have decided to push you extra hard & squeeze in one more month, But this time we will take our workouts to the next level ;) so make sure you check in with us everyday to follow.

If you didn’t already know we are giving away BodyRock Equipment EVERYDAY !! – So now there are No Excuses not to get involved & join the Home Workout Generation :)). We are giving away a Gymboss Everyday – just click Here. Win a BodyRock Equalizer – Just Click Here. Want to Win an iPad3? – Well you can take part for FREE Here.

Today’s Diet Challenge:

Diet Challenge’s can be found on Lisa-Marie’s Facebook page click Here

Facebook:

Your next workout will be posted on the site everyday to follow along with advice on diet & supplements to support your training. We will be posting pictures of some of our meals and daily trips out & about on our Facebook pages to give you guys a running idea about what we are eating a long with other tips and little pep talks so please “like” BodyRock.Tv on Facebook here for daily inspiration & motivation :))!

For Lisa’s Facebook page click here, Sean’s Facebook page click here, Freddy’s Facebook page: click here



Around The Web
  • Anonymous

    Number 2 and 5 are the same videos as well as 4 and 7. :)

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    Today I was a cooking machine!  Potato-fennel soup, a batch of Cannellini beans for white bean “cookie dough” dip & white bean garlic dip, & regular chocolate chip cookies for my husband.  

    Potato-Fennel Soup (vegetarian, gluten-free, delicious): 
    http://moveeatlivewell.blogspot.com/2012/04/potato-fennel-soup-with-caramelized.html 

    320 Rep Workout
    2 rounds of:
    20 push-ups
    20 sandbag sumo squats + knee raise, alternating
    20 side plank lifts per side
    20 1-leg sandbag dead-lifts per leg
    20 side 1-arm tricep push-ups per arm

    80 Rep Bonus
    30 2-handed sandbag swing
    30 sandbag squats
    20 side plank twist + twist under
     
    It took me 21:30 for the 320 reps, 26:27 includnig the bonus.  If you try it, you should definitely beat my time!
    http://moveeatlivewell.blogspot.com/2012/04/400-rep-workout-30-min.html 

    • http://BodyRock.Tv/ Lvette_1

      April 26, I earn my sweat this morning on 320 Reps. Jess, I said a few choice words to you while doing your routine.

      My total time was 24:11. I wasn’t sure how to do the 20 side 1-arm tricep push-ups per arm so I replaced with 20 dips off the side of a bench. For the 20 side plank twist + twist under, I did 20 alternate Oblique hold and reach under. I’m thinking they’re the same thing.

      Jess, thanks for a good start to my day.

      • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

        The 1-arm triceps push-up is an old move here. Lie on your side (say the left), & cross your left arm over you chest, hand on the rt shoulder. Place you rt hand on the ground, just in front of your chest. Push your upper body off the ground, then slowing lower back down. It seems easy until about rep #10.

        Here’s a tutorial :)

        I think the plank you did was exactly the same. I forget the names, & they change often, so I try to be descriptive.! I’m glad you liked the workout!
        http://www.bodyrock.tv/2010/11/20/one-arm-tricep-push-up/

    • http://BodyRock.Tv/ Lvette_1

      April 26, I earn my sweat this morning on 320 Reps. Jess, I said a few choice words to you while doing your routine.

      My total time was 24:11. I wasn’t sure how to do the 20 side 1-arm tricep push-ups per arm so I replaced with 20 dips off the side of a bench. For the 20 side plank twist + twist under, I did 20 alternate Oblique hold and reach under. I’m thinking they’re the same thing.

      Jess, thanks for a good start to my day.

    • http://BodyRock.Tv/ Lvette_1

      April 26, I earn my sweat this morning on 320 Reps. Jess, I said a few choice words to you while doing your routine.

      My total time was 24:11. I wasn’t sure how to do the 20 side 1-arm tricep push-ups per arm so I replaced with 20 dips off the side of a bench. For the 20 side plank twist + twist under, I did 20 alternate Oblique hold and reach under. I’m thinking they’re the same thing.

      Jess, thanks for a good start to my day.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    This is great!  I know lots of people requested this, so THANK YOU!!!

    Today I redid Fat Killer workout–BOTH of them.  I think both of those are going under some of my favorites of all time.  Although my abs are sore from yesterday’s On the Floor Abs Challenge.  That’s why I rate the workouts, and why I added a “fun factor” rating, because both of those are really workouts that are FUN to do.  You know, in that brutus-crushing kind of way. :)

  • Alana

    So I made a 12m w/out with these videos:
    3min countdown x2 jump lunge, x1 lo jack as a warm up
    9min = 50/10s
    sandbag squat(L) on ugi = 15
    sandbag squat = 17
    sandbag squat (R) = 13
    leg arises on swiss ball = 9
    ugi crunches on swiss ball= 11
    knee raise, oblique tilt on dip stat= 8
    bridge- pulse knees in & out = 37
    bridge- knees together pulses= 45
    bridge- butt squeezes = 44

  • MariaBjørgJepsen

    I made up my own little silent sweat today. Boy, there was sweat! :

    “Soundless Torture” Workout – 1350 Reps Time Challenge:1) 50 Speed Skater.2) 50 Chest Lift.3) 50 Tricep Dip.4) 50 Frog Squat.5) 50 Back Leg Elevated Lunge, L.6) 50 Back Leg Elevated Lunge, R.7) 100 Running Man Abs.8) 50 One Leg Bridge Lift, L.9) 50 One Leg Bridge Lift, R.10) 50 Diamond Push-up.11) 50 Dancing Crab.12) 50 Single Leg Toe Touch Abs.13) 50 Elevated Push-up.14) 50 Speed Skater.15) 100 “Diving” V-Leg Abs.16) 50 Back Leg Elevated Lunge, L.17) 50 Back Leg Elevated Lunge, R.18) 50 Push-up.19) 50 Toe Touch Sit-up.20) 100 Plank Jack Slider.21) 50 Side V-Crunch, L.22) 50 Side V-Crunch, R.23) 50 Elbow Plank Leg Lift & Butt Squeeze.24) 25 Side Plank Lift, L.25) 25 Side Plank Lift, R.= 28:40 minutes.Happy Monday, Bodyrockers!!!Love, Maria

    • Vivi

      Very good shape after a weekend !!! hahaha!
      I made my own too at lunch time, without any crunches because of my burned coccyx !!
      I made a 16 rounds 10×50.
      But my body still sore with workouts of the weekend !

      • MariaBjørgJepsen

        Your workout looks awesome, honey :) What did you burn and how??? I hope you are not hurt!!! Love, Maria

        • Vivi

          My “coccyx” with too much crunches lol !!! It’s not the first time:p So No “total” crunches during few days;)

    • http://aphrodiitee.deviantart.com/ Isidora

      looks awesome! def gonna try it someday

      • MariaBjørgJepsen

        Thanks a lot, dear Isidora :) I hope you will!

    • MariaBjørgJepsen

      Later I added: 300 Mountain Climbers, 50 V-Split abs on the dip station, Lisa’s butt/thigh combo # 3 and 3 minutes of “Low Jack & Scissors Combo”.

  • Roxi

    is there something wrong with the audio? I can’t hear anything, and it’s not my computer because i can hear everything else just fine…

  • Chris Lee

    today i re-did the 550 rep fat massacre.  love that one!  finished in 17:05.  last time was 16:37, but i didn’t do the wall sits because they were killing my knee.  so all in all, i think i did better this time!

    abs bonus
    3/10/50
    side plank extension R
    wall press knee drive (kyla’s)
    side plank extension L

    abstravaganza! this week will be vegan calisthen-x abs smasher

    pushups and pullups to failure (61/13)

    see you tomorrow!

    chris

  • me

    50 secs work. 10 secs rest. repeat 3x’s. Have fun!
    1.jump jacks hand touch floor
    2.mountain climbers
    3.jump side lunge hand touch floor
    4.2 frog jumps+2 hand-release pushups
    5.burpees+tuck jump

    Ab 3 min bonus (do each for 1 min no break in between exercises)
    1. jump jack plank
    2. alternating knee/elbow mountain climbers
    3. plank hold

  • Tori Bradford

    Did my own 16 minute workout today.  It was fun.  Here is what I did:
    16 rounds 10/50 seconds
    1.  Elevated leg lunge on swiss ball (R): 21, 25
    2.  Elevated leg lunge on swiss ball (L): 19, 24
    3.  Regular Push ups:  16, 18
    4.  Sandbag squat with 26lb sandbag:  24, 28
    5.  Plank toe touch:  23, 27
    6.  Mountain climbers: 82, 65
    7.  Clean and press with 26lb sandbag:  11, 12
    8.  Swiss ball 3 point situps with 12 lb medicine ball:  23, 25

    Looking forward to 30 day challenge.

  • Bodyrocker_Audra

    The response to our feedback is much appreciated Bodyrock crew! 
    Here is a booty & leg workout I’d like to share with you guys that I just made up.  I like to call it “Super Booty Workout” lol.  Cheesy, I know…  It is 12 minutes with 10 sec rest and 50 sec work, 6 exercises 2 times thru.  Here’s what it is followed by my reps and you could choose to do bodyweight only which is what I noticed most people like or you could add weight to it.  I used two 8lb dumbbells and it was quite a butt burnout.

    One-LegDeadlift(L):  23/23
    One-LegDeadlift(R):  23/22
    Squat:  31/27
    JumpLunge:  48/47
    One-LegBridgeHipThrust(L):  40/38
    One-LegBridgeHipThrust(R):  42/38

    Try this Bodyrocker’s and let me know if you liked it, I know I did!
     

    • Vivi

      I did one leg dead lift too today, and what a killer exercise for my ass  !! OUCH !

    • Vivi

      I did one leg dead lift too today, and what a killer exercise for my ass  !! OUCH !

    • http://BodyRock.Tv/ Lvette_1

      I’ll be doing this Tuesday Morning.

    • Chris Lee

      looks good, audra!  i’m going to do it now!

    • Chris Lee

      great w/o audra!  thanks!  i used my 36 lb sb for the 1st 3 exercises.  i was crying by the end.  my butt and legs are screaming at me!

      17-13
      14-12
      25-24
      34-31
      51-52
      54-50

      chris

    • Gerri Lee Schafer

       got it written down for a later date…I love killing my legs…lol

    • MariaBjørgJepsen

      I’ll try it later today, Audra :) Don’t we all “love” a sore bumm, haha!

  • MariaBjørgJepsen

    I hope you will enjoy it, dear Ellie! I am sorry for the messy look. I wrote it nicely divided into separate lines, but it all smashed together when I posted it :( Tell me how you liked it after! Love, Maria

    • BodyRocker Ellie – Team Canada

      Ok…so I just did it and wow….just wow…my legs were killing by the end of the first back leg elevated lunge set…my arms were killing by the elevated pushups…I manage to finish everything until the 23rd exercise – the plank elbow leg lifts so I did 1250 reps in total. My time was 56:24 :/ but I couldn’t go faster than that. I had to take my time and pay attention to my form. Especially the diamond pushups and the one leg bridge.

      It was tough, very tough but also very well put! Congrats to you for your time! You always amaze me with your speed and energy :) ♥♥♥

      Great kick ass workout if anyone dares to try it :)

      Ellie

      • MariaBjørgJepsen

        I am SO happy you gave it a try! Amazing effort, Ellie :) I can’t thank you enough for your sweet words and great support. You are such a fantastic person! Thank you, truly thank you. I did the Diamond push-ups from my knees, which I forgot to mention!
        Love, Maria

  • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

    Isn’t there no such thing as spot reducing? I’m just making an observation, that’s all.

    • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

      You can still tighten up muscles in one area, though.  And tightening up muscles means usually making them somewhat bigger, but also diminishing the size of fat cells.  

  • http://www.facebook.com/profile.php?id=525650100 Angel Taormina

    Jessalon! Keep up the good work! You have already lost 20#? Thats amazing!!!! :)

  • Bodyrocker_Audra

    Way to go Jessalon!   I love your positive attitude.  Keep it up and the lbs will continue to melt off your body.  Your a perfect example of “no excuses”.  Please send in progress pics!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I did Bodyripped workout today, the Italia one.  Great workout!  Good sweat for 12 minutes.  

    • MariaBjørgJepsen

      Hey Kendra! I can’t seem to find that workout in the archives. Could you be so sweet and post the link for me here? THANK YOU :)
      Love, Maria

      • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

        Sure! It’s a Kyla WO, not a BodyRock workout, which is probably why you couldn’t find it! :)  
        http://bodyripped.net/rippin-it-up-for-italia/

        I found it a good little sweat for 12 minutes, but if I had had time I would have gone for 18. 

        • MariaBjørgJepsen

          THANK YOU :)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I did Bodyripped workout today, the Italia one.  Great workout!  Good sweat for 12 minutes.  

  • Vivi

    By your inspiration Maria I did my own time watch workout today.
    If some of you look for exemple I post it :
    900 reps
    25 1 leg deadlift L 12kg
    25 1 leg deadlift R 12kg
    50 squat 12kg
    25 Row 20kg
    25 upright row 20kg (ouch !)
    50 Climbers
    50 curls in squat position 12kg
    50 knee raises
    25 1 leg bridge L
    25 1 leg bridge R
    50 swing 12kg
    50 Diamon Pu – on knees
    50 lunges
    50 toe touch (legs lift)
    50 star crunch
    50 reptile plank
    25 santan plank L
    25 Santana plank R
    25 Side plank arm curl under L (I don’t remember the name exactly …)
    25 Side plank arm curl under R
    25 Half pistol R
    25 Half pistol L
    50 high Knees (good after pistols !!!!)
    50 regular PU

    My time is 23min50.

    • Vivi

      You can beat me easily because my body’s still sore so I had to stop few times and I improvised it in doing it !!

    • Vivi

      You can beat me easily because my body’s still sore so I had to stop few times and I improvised it in doing it !!

    • MariaBjørgJepsen

      Looking forward to trying it, honey :)

  • http://BodyRock.Tv/ Lvette_1

    It’s 5:45am here I just finished my workout. I did Bodyrocker_Audra “Super Booty Workout “. Thanks Audra for putting it together, my booty felt it.

    1. 24-24 (25lb sandbag)
    2. 25-20 (25lb sandbag)
    3. 30-28 (25lb sandbag)
    4. 42-36 ( 12lb Ugi)
    5. 45-47
    6. 47-43

    My Abs bonus (6 rounds 10/50)
    1. V-sit + Supergirl: 6-5
    2. Core split on dip station: 18-16
    3. Full situp touch toes: 16-15

    • Bodyrocker_Audra

      Glad you gave it a try Lvette :) I woke up this morning and my butt is sore in all the right places. I think I’m gonna add this in twice a week. I need a brazilian butt lift lol.

      • Anonymous

        hey audra! I took inspiration from your booty workout today and mashed it up with one I was thinking of doing from Tatianna, hers was a time challenge(bodyweight only workout), I decided to go with intervals, but wanted a longer workout so did 30 rounds of 10 sec and 30 sec, for 20 minutes and then followed with 10 min interval skipping. I used 2-10lb dumbbells for deadlifts and my 17lb “sandbag” for squats

        one leg deadlift L – 10, 8, 8
        one leg deadlift R – 10, 9, 9
        narrow squat – 11, 10, 11
        shoulder width heel bridge – 19, 23, 20
        one leg jump up L – 13, 11, 12
        one leg jump up R – 14, 14, 12
        wide heel bridge – 21, 23, 23
        side lunge knee up/ back lunge knee up – 6, 6, 5
        side lunge knee up/ back lunge knee up – 8, 7, 6
        squat touch knee up -9, 9, 10

        thanks for your inspiration(and tatianna)

      • Anonymous

        hey audra! I took inspiration from your booty workout today and mashed it up with one I was thinking of doing from Tatianna, hers was a time challenge(bodyweight only workout), I decided to go with intervals, but wanted a longer workout so did 30 rounds of 10 sec and 30 sec, for 20 minutes and then followed with 10 min interval skipping. I used 2-10lb dumbbells for deadlifts and my 17lb “sandbag” for squats

        one leg deadlift L – 10, 8, 8
        one leg deadlift R – 10, 9, 9
        narrow squat – 11, 10, 11
        shoulder width heel bridge – 19, 23, 20
        one leg jump up L – 13, 11, 12
        one leg jump up R – 14, 14, 12
        wide heel bridge – 21, 23, 23
        side lunge knee up/ back lunge knee up – 6, 6, 5
        side lunge knee up/ back lunge knee up – 8, 7, 6
        squat touch knee up -9, 9, 10

        thanks for your inspiration(and tatianna)

      • Maria Bjørg Jepsen

        Haha, you can have some of my “poppin’ “, sweety :)

  • http://BodyRock.Tv/ Lvette_1

    It’s 5:45am here I just finished my workout. I did Bodyrocker_Audra “Super Booty Workout “. Thanks Audra for putting it together, my booty felt it.

    1. 24-24 (25lb sandbag)
    2. 25-20 (25lb sandbag)
    3. 30-28 (25lb sandbag)
    4. 42-36 ( 12lb Ugi)
    5. 45-47
    6. 47-43

    My Abs bonus (6 rounds 10/50)
    1. V-sit + Supergirl: 6-5
    2. Core split on dip station: 18-16
    3. Full situp touch toes: 16-15

  • Chris Lee

    i did kyla’s tabata workout today and stretched it to 24/10/20.  i used a 29 lb db for the squat press

    squat press R 10-9-9-8-10-10
    squat press L 9-9-9-10-9-10
    mtn climbers 52-48-46-53-40-44
    tuck jump 24-19-20-17-18-21

    abs bonus 3/10/50
    bosu ball jack 61
    criss cross reach thru abs 23
    santana plank 22

    then one round of abs smasher

    chris

  • MariaBjørgJepsen

    Hey Kristina :) I am so happy you joined us now – stay here and try all the different workout types! You will find endless support and care, I promise. 
    Love, Maria

  • MariaBjørgJepsen

    You inspire me too, more than you know!!! Thank YOU for being so kind and loving, I feel so lucky I’ve met you here :)

  • MariaBjørgJepsen

    Later today I did “Six Pack Abs & Love Handles” in = 11:45 minutes:  
    http://www.bodyrock.tv/2010/01/21/six-pack-and-love-handles-this-weeks-theme/
    Great intense sweat! No jump rope. 

  • http://www.facebook.com/people/Jennifer-Parker/506344676 Jennifer Parker

    THANK YOU!!!  So glad you guys put together a lower body one, thank you so much  :D

  • Cindy

    I combined Maria and Chris workout.
    Six pack abs and love handle in 17 minutes
    Kyla’s tabata workout
    Squat press L 17-16 with 8 pounds DB
    Squat press R 17-16
    Mt Climber 60-67
    Tuck Jump 24-19
    I ended with One 8 pound DB crunch/sit up combo with rotation 4 set of 15 rep.
    Total body sweat!

    • MariaBjørgJepsen

      GREAT job, Cindy :)

  • Vivi

    happy that it can inspire you ;)
    Often at lunch time I made my own workout(like today), by improvisation with what can I use to the gym ;D

  • MariaBjørgJepsen

    I loved this workout! Great combo. I didn’t go all deep in the ball push-ups, because of my nasty back/shoulder pain. I used my solid 5 kilo gymball instead of an Ugi.
    1) Ball Plank Jack: 72-76-75 (in+out=1).2) 10 High Knees & 10 Front Kicks: 8½-8½-9 sets.3) Back Roll, Jump Up & Woodchop: 10-11½-12.4) Ball Push-up, Burpee & FW + BW Squat Jump: 10-11-10½.Abs x 2:1) Walking Pike Plank: 15-17.2) Lying Ball Twist: 16-16.3) Bent Knee Ball Switch: 7-9 sets.Love, Maria

  • http://www.facebook.com/stacey.callahan1 Stacey Callahan

    Wow what an ass workout! My booty is gonna love me later! 

  • http://www.facebook.com/stacey.callahan1 Stacey Callahan

    Wow what an ass workout! My booty is gonna love me later!