0

Your Cart is Empty

"Love Your Booty" Valentine's Day Workout

February 16, 2015 2 min read

10 Sumo Squats driasiagiveaway
  • Stand with your feet 6-12 inches wider than your shoulders and point your toes outward at around a 45° angle.
  • Keeping your weight in your heels, slowly lower your bodyweight down.
  • Make sure that your knees do not go over your toes.
  • Lower your hips until your thighs are at least parallel to the ground (or as close as you can get), then slowly return to a standing position.
  • You may use a dumbbell or weight for more of a challenge.
15 Alternating Bridge Extensions
driasiagiveaway
  • Lie on your back with your knees bent so that your feet are flat on the ground.
  • Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
  • While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
  • Alternate which leg extends each time you go up into the bridge.
  • The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.
25 Split Squats
driasiagiveaway
  • Stand with hands on hips or clasped in front of your hcest. Position feet far apart; one foot forward and other foot behind you-either on a weight bench, sturdy chair, or flat on the floor.
  • Squat down by flexing knee and hip of front leg.
  • Allow heel of rear foot to rise up while knee of rear leg bends slightly until it almost makes contact with floor.
  • Return to original standing position by extending hip and knee of forward leg. Repeat.
  • Continue with opposite leg
10 Glute Circles
driasiagiveaway
  • Get on hands and knees and extend one leg, bent at roughly a 90-degree angle.
  • Now draw a circle with the foot of the leg that is lifted.
  • You will feel this in your glutes – this is a butt lifting workout as it targets and tones the glutes from multiple angles.
  • Do 10 circles in each direction, on each leg.
60 Second Glute Bridge driasiagiveaway
  • Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor.
  • Place your feet hip-width apart with the toes facing away from you.
  • Gently contract your abdominal muscles to flatten your low back into the floor.
  • Gently exhale. Keep the abdominals engaged and lift your hips up off the floor.
  • Press your heels into the floor for added stability. Avoid pushing your hips too high, which can cause hyperextension (arching) in your low back.
  • Hold for the suggested amount of seconds.
  • Inhale and slowly lower yourself back to your starting position.
Click the image below for the Booty Bootcamp Workout program that features 10 best yoga poses for booty building, diet, recipes, and a 5 day booty workout plan. 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 130 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 5 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

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 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.