BodyRock Blast | Day 3 Glutes

Your Cart is Empty

BodyRock Blast | Day 3 Glutes

February 25, 2016 3 min read

Hi BodyRockers, As I’m sure you are aware, not everyday is going to be epic. Taking time for your fitness can be the last thing you want to do when the rest of your day has gone to sh*t. It’s easy to give in to the temptation to cut your workout lose for the day (or the week) and tell yourself that you will get back on it later. But here is the thing. All the stuff that is driving you nuts and making you crazy is likely caused by other people and their deadlines and expectations. So you spend your life running around like a frantic mess for other people. Looking after other people’s needs is part of life but what are you doing for you? At some point you need to start investing back in you. That’s where we come in - BodyRock with us for 12 minutes a day and put a little bit back into the soul tank. We don’t need to tell you that exercise is amazing for dealing with anxiety, depression and tension. It cuts through stress with the added benefit of making you stronger, fitter and faster. Carve out 12 minutes with us and smash through today’s workout. Best, Freddy

Workout Breakdown

1 Round = 12 Minutes

50 Seconds Work | 10 Seconds Rest


Beginner: 1 Round

Intermediate/Advanced: 3 Rounds

:: Straight bar lunge double pump, switch lunge

:: Challenger one leg push-up

:: Straight bar squats

:: Single leg Down dog, 3 wide mountain climbers

Photo Breakdown

Straight bar lunge double pump, switch lunge

Begin with normal lunge position with front leg at a 90 degree angle and back leg behind you. Pulse your lunge by coming up 2 inches and then back down 2 inches. After the pulse, explosively jump up replacing your feet in the air by moving back leg to front and front leg to back.  Keep chest and torso up right and engaged throughout entire movement.  Repeat exercise.

Jacqui-Workout2-2 Jacqui-Workout2-3 Jacqui-Workout2-4 Jacqui-Workout2-5 Jacqui-Workout2-6 Jacqui-Workout2-7 Jacqui-Workout2-8 Jacqui-Workout2-9 Jacqui-Workout2-10 Jacqui-Workout2-11

Challenger one leg push-up (modifications – glute lift, reg push-up; only glute lift)

Get into a plank position with arms about shoulder width apart. Put legs up onto the BodyRock Challenger.  Engage abs and back so the body is neutral.  Begin to lower the body with your eyes focusing about 3 feet in front of you with a flat back. On your way to the ground, keep your back flat and core strong as you lift your right leg - keep your glute engaged!.  Do not dip your back! Push yourself back up into starting position. Repeat exercise this time lifting your left leg.

Jacqui-Workout2-12 Jacqui-Workout2-13 Jacqui-Workout2-14 Jacqui-Workout2-15 Jacqui-Workout2-16 Jacqui-Workout2-17

Straight bar squats

Stand straight with your feet shoulder width apart.  Tighten your core and have a flat back.  Standing up tall put your shoulders back lift your chest and pull in your abs.  Bend your knees while keeping your upper body straight as possible as if your lowering onto a seat behind your.  Lower yourself as far as you can without leaning your upper body more than a few inches forward.  Be careful not to lock your knees when you reach a standing position.

Jacqui-Workout2-18 Jacqui-Workout2-19 Jacqui-Workout2-20

Single leg Down dog, 3 wide mountain climbers

Starting in down dog, engage your glute and lift your right leg.  Keeping your leg lifted, lower your body into a plank position and pull you right knee to your right elbow and place your right toe on the ground.  You're now in a right wide mountain climber.  Explosively hop into a left wide mountain climber, then back to a right wide mountain climber and lastly back to a left wide mountain climber.  Return to a down dog position, with your left leg raised and glute engaged.

Jacqui-Workout2-21 Jacqui-Workout2-22 Jacqui-Workout2-23 Jacqui-Workout2-24 Jacqui-Workout2-25 Jacqui-Workout2-26

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 816 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 54 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 6 Comments

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More
Shipping & Delivery
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 1-2 business days, and it typically takes 2-4 days to get to you once it leaves our warehouse.

Free Shipping: We are thrilled to now offer free shipping at checkout! If you choose this option at checkout, your order will be delivered ground within 5-7 business days.

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.