Your Cart is Empty

The Beauty Booty Workout

February 25, 2014 3 min read

Well, I have to admit building a Stronger, Firmer, Bubblier Beauty Booty has been quite a fun experience!   And I had great results in such a short period of time!   It's Amazing how exercise really Transforms your Body!   Training for me has always been my active meditation... I always believed, and still do, that aesthetics is a side effect of focused and disciplined training methods....   Butt, back to building a Beauty Booty! ;)   In my last Blog...click this Link to read more 10 STEPS TO A BEAUTY BOOTY   I listed My Top 10 Exercises for developing Great Glutes and some of you asked for exercise images so here they all are....   But firstly, I want to apologize for being unclear with a workout breakdown in my last Blog as I never meant that you do all 10 exercises in one workout. These are simply the exercises I incorporated into my workouts for the past 4 weeks to get the great results I got.   I suggest choosing 4 out of these 10 exercises and incorporating them into your weekly workout 1-3 times a week.  

Weekly example:

Beginners: Start with no weight and do 1-2 sets and 12-15 reps (also start with one day a week of leg and glute training if you very new to this) Intermediate/advanced: 2-4 sets and 12-15 reps of each exercise 2-3 days a week **Note with plyometric training you can do 1-2 sets. Also, remember you need to change the arrangement of the exercises each week to shock your muscles. I did 4 sets, not circuit style, with rest in between, but listen to your body....only you know your limit. I ask my clients every session if they were sore from last workout and where so I know what they can handle and if their joints are ok. Mastering form is first and increasing weight slightly each week while still mastering form is second...and the results? The results are just around the corner ;)

DAY 1 Monday

**Warm up 10-15 cardio of choice
  1. Barbell Back Squats
  2. Deadlifts
  3. DB Reverse lunge with knee drive
  4. Glute bridges

DAY 2 Thursday

**Warm up 10-15 cardio of choice
  1. Sumo squats
  2. DB Step up Knee drive
  3. Straddle squat jumps
  4. Cable Kickbacks

Day 3 Saturday

**Warm up 10-15 cardio of choice Treadmill fast runs .....4 sets of 2 minute fast runs. 2 minutes should be challenging but not all out. Finish with a 10 minute jog and some core work and a great stretch.  

Ok so here are the exercises.... I hope you find this helpful :)

  BARBELL BACK SQUATS - Major Booty Builder! Go below parallel if you have healthy joints to engage more gluteus maximus muscles. DSC00973DSC00971 BEGINNER BACK SQUAT- Prisoner Squat- Developing your posture is important before using an Olympic bar. DSC00980DSC00981 BODYROCKER BACK SQUAT! Use your Sandbag! DSC01018DSC01019   BARBELL DEADLIFTS-hinging at the hips, push you butt back keeping a slight bend in the knee and back flat. DSC00978DSC00979 BODYROCKER DEADLIFTS   DSC01020DSC01021   DB Reverse Lunge with Knee Drive- I LOVE this exercise! Bringing the knee up forces you to contract your glutes a little more. Also, challenges balance, co ordination, core and stabilizer muscles. DSC00986DSC00989 SUMO SQUAT- I love this one too! Really tightening up the inner thighs!   DSC00984DSC00985 DB HIGH STEP UPS With KNEE DRIVE- Again challenging your core and your glutes a little more with the knee coming up.   DSC00990DSC00991 PLATFORM SQUAT JUMPS- These are fun....use your arms to help you and always start with a low step or no step to start. DSC00996DSC00993 STRADDLE SQUAT JUMPS- Start with your butt low. It looks like I'm sitting on the step...but I'm not...starting with your butt low jump into standing position, step down and repeat. DSC00999DSC00998

GLUTE BRIDGES- You must master this one without weight first...then progress with weight. Squeeze your glutes and no arching your back!

DSC01002DSC01000 CABLE KICKBACKS- Squeeze your glutes! DSC01005DSC01003 DB SWINGS- This is a great glute exercise too...the only reason it didn't make my Top 10 is because of my SI Joint injury. Squeeeeze those glutes on this one too! DSC01007DSC01008 RUNNING - My FAV! DSC01015

I reached 37 inches in 4 weeks!

DSC00882                                          1795493_525509250901344_147035278_n  

Have Fun and Good Luck! :)

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read 479 Comments

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read 44 Comments

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read 2 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery

Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. 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 4-6 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. Thanks for your support and understanding.

Are you in Canada? Specifically, are you outside of a metropolitan centre? We need to alert you to a disruption in shipping due to COVID-19. Our preferred shipping provider, UPS, has informed us that they cannot guarantee express shipping for many locations. We have also seen that packages delivered to Toronto, Ottawa, Vancouver, etc, are not waylaid, but packages delivered to areas just outside of these cities are being held in transit for days or even weeks. UPS has discontinued their guarantee of 1-4 day delivery, which you can read more about here. Therefore, we can guarantee early fulfillment but not early delivery of our goods from our warehouse to your door at this time.

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 (whichever is faster) with our partners at UPS. Once your order has been processed successfully we try to have your shipment prepared within 4-6 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

We currently DO NOT SHIP to locations outside of the US and Canada. We DO NOT ship to a P.O. Box number.

We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Sometimes delivery can be delayed by circumstances out of our control, like postal & custom delays, back-ordered products or incorrectly entered shipping addresses. If there is a delay at Customs, a representative of UPS may contact you to provide your identification in order to receive your package. Please do this ASAP: Customers will be responsible for any additional shipping fees for failure to provide the required information to release a shipment.

Make sure when checking out and paying for your order that all of your information entered is correct! If you notice a mistake in your address, please try to contact us before your order is processed for shipping to avoid any missed shipments or delays. As soon as we process your order for shipping, you will receive a shipping confirmation email that contains your UPS tracking number. You can head on over to the UPS Website to see where your products are. Note: tracking information may take 1-2 business days to be updated in the UPS system

If you are not home when your package is delivered, BodyRock is NOT responsible if it is stolen. Please contact us if this happens to you and we will provide you with all the information needed to take the next steps.
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.


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.