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September 16, 2016 3 min read

Let’s all take a moment and be grateful for our backsides! Whether  you’re happy with what you’ve got going on back there or want to add more definition, the muscles in your shoulders, back, glutes and hamstrings are incredibly important. They do so much to support our every day movements and deserve more attention than we probably give them. So often we get caught up in our “mirror muscles,” or the muscles  we can see, and forget about what is happening in the back. But, properly training the muscles on your flip side can make your body stronger, more powerful, and definitely more defined.


 

When you only train one half of your body, you create an imbalance that can impact you in serious ways. First, your posture will be all out of whack. If your shoulders are weak, you’ll round forward. If your glutes are weak, your abdominal muscles and lower back will over compensate, leading to a pelvic tilt. Second, you put yourself at an increased risk for injury. Generally speaking, women’s hamstrings are much weaker than their quads. This can lead to tears in the ligaments of the knee. Building up your hamstrings and glutes will go a long way to preventing these knee injuries as well as injuries in the lower back and ankle. Of course, training your backside can also help you achieve head-turning levels of svelteness by creating longer abs and making you appear taller!

The following routine will help you tighten and tone all the muscles in your back from your traps to your hamstrings and inner thighs. These moves seek to help you balance strength across your entire body — front to back and side to side. You may feel a little shaky at first but before long, you’ll notice a change in both your performance levels and your confidence!

Isn’t it time you showed your rear a little love?

What you’ll need: A set of medium weights. If you are at the beginner level, 5 pound weights should do the trick (get your set here). If you are a little more advanced, try 10 pound weights (get your set here).

 

 

To get the most from this workout (and all your other workouts!), be sure to wear your BodyRock weighted vest. It will add extra resistance to all of your movements, increasing your burn, without you having to change a single thing! And because a fit lifestyle is such positive, life altering experience, we want to help you empower other people to get on board! Give the gift of fitness to a friend, family member, or loved one! When you buy a BodyRock 6lb weighted vest, we will send you a second one, for free, to give to someone else! The only thing better than reaching your fitness goal is helping someone else reach theirs! This is too good to keep to yourself. Get your vest here.

 

Watch The Workout:

 

The workout breakdown: Work through these moves, in order, for the stated number of reps. Rest for 30 seconds to 1 minute between moves. Repeat the circuit 3 times in total. Do the circuit 2 or 3 days a week, on alternate days.

Smash this circuit and tell us what you think! Remember, this stuff is way too good to keep to yourself — be sure to share it with all of your friends!

 


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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.

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