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!
Get better results when you start exercising for your body type! Read our latest blog to supercharge your strong, sexy lean gains!
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 2-3 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.
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.
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.