.product_section .product_form, .product_gallery { opacity: 1; } .multi_select, form .select { display: block !important; } .image-element__wrap { display: none; }

7 Day Build-a-Booty Weekly Workout Challenge

May 08, 2015 2 min read

The second week of May is here and we bring you a new workout challenge! Continuing on from last weeks, 7 Day Muffin Top Workout Challenge, here is your next challenge focusing on building a booty in no time. 7 Day Build-a-Booty Weekly Workout Challenge May 8 10 Donkey Kicks 10 Skater Lunges 10 Glute Bridges 10 Lunge Kicks 10 Squat Jumps May 9 15 Donkey Kicks 15 Skater Lunges 15 Glute Bridges 15 Lunge Kicks 15 Squat Jumps May 10 20 Donkey Kicks 20 Skater Lunges 20 Glute Bridges 20 Lunge Kicks 20 Squat Jumps May 11 25 Donkey Kicks 25 Skater Lunges 25 Glute Bridges 25 Lunge Kicks 25 Squat Jumps May 12 30 Donkey Kicks 30 Skater Lunges 30 Glute Bridges 30 Lunge Kicks 30 Squat Jumps May 13 35 Donkey Kicks 35 Skater Lunges 35 Glute Bridges 35 Lunge Kicks 35 Squat Jumps May 14 40 Donkey Kicks 40 Skater Lunges 40 Glute Bridges 40 Lunge Kicks 40 Squat Jumps Demonstrations Donkey Kicks:

Start on all fours, hands shoulder-width and knees hip-width apart.
Keeping your right foot flexed and leg bent, raise your right leg and press your heel toward the ceiling until your foot is directly above your butt.
Squeeze your glutes and slowly return to starting position but keep your knee off the ground.
Repeat.

Skater Lunges

Perform a reverse lunge with your back leg slightly at an angle.
Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
Immediately jump back the other direction and continue alternating until you feel the burn.
Form check: Keep your knees bent and stay as low as possible to really work your quads.

Glute Bridges

Lie faceup on the floor with your knees bent and your feet flat on the floor.
Raise your hips so your body forms as straight line from your shoulders to your knees.
Pause in the up position, then lower your body back to the starting position.

Lunge Kicks

Stand with feet hip-width apart, arms by sides, elbows bent.
Lunge forward with left leg while swinging right arm forward and left arm back.
This completes one rep. Alternate sides.

Squat Jumps

Squat down until your knees are bent about 90 degrees.
Immediately swing your arms overhead and jump upward as high as you can.
As you land, gently bend your knees and sink back down into the squat position.

Want to transform and tone your booty in just 4 weeks? Click the image below to find your perfect workout plan!

Also in BodyRock Store Blog

What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!

12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?

Shipping & Delivery

Fast, Express Shipping.

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. While health and wellness companies such as ours are Essential Services, there is simply an enormous demand on postal and delivery services as individuals and hospitals need more supplies than ever before. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-5 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. You will receive the tools you need to stay safe and strong at home through this difficult time. Thanks for your support and understanding.

We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.

We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)

For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.

Clothing

All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.

Item Added to your Cart

Goto Cart