0

Your Cart is Empty

BodyRock Booty Pop Workout Series: Workout #3

November 25, 2014 2 min read

Welcome to the Booty Pop Workout Series! These series of workouts contain nothing but body-weight exercises to set your glutes on fire to make that booty “POP!”  What the series consists of: Five individual body-weight workouts that you will complete Monday-Friday, going in chronological order. What to do: Complete each workout per day with 3 sets of each move for the designated amount of reps. Rest for 2 minutes in between sets. Let's get started! Workout Three 10 Knee Tuck Extensions (each leg) Sia (33 of 36) Sia (34 of 36)
  1. On all fours, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
  2. Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
  3. You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.
20 Fire Hydrants (each leg) Sia (7 of 36) Sia (8 of 36)
  1. Place your body on an all-fours position. Elbows should be slightly bent.
  2. Back should be parallel to the ground, not arched or swayed downward.
  3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
  4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
30 Single Leg Bridges (each leg) Sia (18 of 36)Sia (19 of 36)
  1. Lie on your back with your knees bent so that your feet are flat on the ground.
  2. Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
  3. While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
  4. Alternate which leg extends each time you go up into the bridge.
  5. The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.
40 High Knees Sia (20 of 36) Sia (21 of 36)
  1. In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  2. Now do the same gesture with the left knee and do several repetitions. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.
50 Donkey Kicks (each leg) Sia (3 of 36) Sia (4 of 36)
  1. Get on all fours on mat (hands under shoulders, knees under hips).
  2. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
  3. Lower knee without touching floor; lift again.
  4. Switch legs; repeat.
Complete the workout above for a total of 3 sets to finish. For more workouts including meal plans, double click the link below: URLSmall

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

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

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

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

Become a Bodyrocker

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

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.