Hi BodyRockers!Summer has finally arrived!Are you ready to hit the beach? I think it's important to hit the beach this summer feeling body proud regardless of where you are currently at in your fitness journey and in the meantime keep doing your hiit workouts with your awesome personal trainers at BodyRock :) Feeling inspired by the beach season, I decided to put a bikini butt lifting workout together that will help you burn a lot of calories in a short amount of time plus tighten, tone, build, and lift your glutes.This workout is also designed to tighten and tone your hamstrings and inner thighs as that is an important part of an overall butt lifting program. I have 2 parts to this workout as my camera can't seem to capture enough time on one video, but I explain each exercise in part 1 so you know what your doing :)The workout is 9 Exercises 40 seconds of work...or 50...up to you and your fitness level....and 10 seconds of rest.Run it through twice.Here are the exercises:
DB Skater 3 times + Single leg deadlift - warming up your legs and body here, plus targeting your hamstrings, glutes, working balance, core and co ordination.
DB swings together - really targeting those glutes! Make sure to squeeze! Use a light to moderate weight as there are 3 sets of DB swings in each sequence for a total of 6 sets.
DB skaters 3 times + Single leg deadlift - other side
DB Glute bridges - again isolating those glutes
Squat jump jack 2 times + 3 frog jumps - now that we've warmed up the glutes and hamstrings we're going to get the butt lifting going with some plyometrics! Burning tons of calories now :)
DB swings alternate hands
Plank jacks 5 times + crossover plyometric jumps 2 times - again burning a lot of calories here and toning inner thighs plus lifting and strengthening the glutes.
DB swings - together
Scissor kicks - focusing on toning the inner thighs and catching your breath for your next round ;)
Sign up to get articles like these delivered right to your inbox.
Shipping & Delivery
Fast, 2 Day Shipping. We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA via 2 day expedited shipping with our partners at FEDEX. Once your order is received and processed, it’s just 2 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 FedEx with expedited 2-Day shipping.
For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.
We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.
Returns & Exchanges
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.
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.