My 11-Week Booty Building Workout | Featured on Dr. Oz

Share on facebook
Share on twitter
Share on pinterest
Share on print

HP_Booty_Building_Workout

If you follow me on social media, you may have noticed I’ve been a bit focused (okay, obsessed!) with shedding my pancake booty in favor of bigger, more toned buns! Through my months of training, some trial and error, and partnering up with the best coaches in the industry, I’ve put together what I believe to be the ULTIMATE booty building workout to help take your behind from flab to fab. AKA…#PeachBunsMaker

A few weeks ago, Dr. Oz featured My 11-Week Booty Building Workout on his show,?and many of you have been asking for more info. Below is the video you may have already seen from the episode, complete with demonstrations of the moves and all. Then?I’ve also taken it a step further for you and broken everything down into a complete week-by-week and step-by-step workout. Don’t worry?weeks, reps, sets, rest periods, and exercise move instructions are ALL taken care of for you. See below, and let’s start building that booty!

11-Week Booty Builder Program Overview

Weeks 1-3

2 days a week:
-3 sets of 15 ? each exercise (explained below)
-Start lighter weight for set one, increasing weight each set, if possible. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Weeks 4-7

3 days a week:
-3 sets of 12-15 ? each exercise
-Start lighter weight for set one, increasing each set, if possible. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Weeks 8-11

3 days a week:
-4 sets of 10
-All lifts should have increased weight with the lower rep range. Weight should be heavy enough so the final 3 reps should be difficult to complete.
-Rest 90 seconds between each set.

Booty Building Exercise Descriptions:

Hip Thrust

Option 1: On ground with a barbell

Coaching cues:
1. Begin leaning against a solid bench with your hips under a properly loaded barbell. Use a barbell pad to protect your hipbones.
2. With feet planted a little wider than shoulder-width apart and toes pointed outward, place your hands gently on the bar to balance.
3. Leaning your back against the bench and putting your weight in your heels, drive the barbell up to the sky, and be sure to engage your glutes. Squeeze and hold at the top for one second.
4. Slowly lower to the ground.

Option 2: With a bench holding sandbag

Coaching cues:
1. Perform the move the same as instructed above, but use a loaded sandbag or soft weights across your hipbone instead of the barbell.

Sumo Straight-Legged Deadlift

Option 1: With a barbell

Coaching cues:
1. Begin with feet slightly wider than shoulder-width apart, toes pointed outward, with a properly loaded barbell. Hinge at your hips and grab the barbell.
2. Keeping your back rigid, knees just slightly bent, and weight in your heels, lift the barbell as you rise to standing position.
3. Squeeze those glutes at the top of the lift before lowering the barbell back to the ground.

Option 2: With a lighter dumbbell/kettlebell

Coaching cues:
1. Perform the move the same as instructed above, but use a lighter kettlebell or dumbbell in place of the loaded barbell.

Sumo Squat

Option 1: With a kettlebell

Coaching cues:
1. Begin with feet slightly wider than shoulder-width apart, toes pointed outward, weight in your heels, and a kettlebell in your hands. You can use a dumbbell instead of a kettlebell.
2. Keeping your chest up and weight still on your heels, slowly bend your knees to squat, lowering the kettlebell to the ground.
3. Once the bell touches the ground, stand back up to starting position, squeezing those buns nice and tight at the top of the lift.
4. For a deeper squat and better range of motion, feel free to use aerobic steps (like I did).

Option 2: No weight (no video)

Coaching cues:
1. Perform the move the same as instructed above, but leave out the weight and place your hands on your hips.

Rainbow Kickback

Option 1: On the ground with ankle weights

Coaching cues:
1. Begin on your hands and knees, with ankle weights strapped around both ankles. Extend your right leg behind you, lifting it high up into the air.
2. Keeping your leg straight and your glutes engaged, slowly lower your foot down to the ground and over to one side, creating a rainbow-like path.
3. Once your foot touches the ground, ?rainbow? your foot up into the air and over to the other side.
4. Your foot must touch both sides of the ground to count as one rep. Repeat all reps on one side before switching to the other.

Option 2: No weights (no video)

Coaching cues:
1. Perform the move the same as instructed above, but remove the weight from your ankles.

Princess Lunge

Option 1: With weight off of a step

Coaching cues:
1. Begin in a standing position, holding the kettlebell or dumbbell at your chest.
2. Keeping your weight on your left foot, slowly step your right foot back and behind your left side, lunging until your back knee kisses the ground (opposite side).
3. Keeping weight on your left foot, drive forcefully upward back to standing position
4. Repeat all reps on that side before switching to the other side.

Option 2: No weight, on solid ground

Coaching cues:
1. Perform the move the same as instructed above, without the weight and without the step.

So there you have it?my 11-Week Booty Builder Program. Please comment below and let me know how your booty building is going! ๐Ÿ˜‰

Xoxo,

Heidi

Related posts:

Fabulous Abs in Just 5 Minutes
5-Minute Workout for Sculpting Sexy Arms
BBQ Buns and Thighs
Sexy Summer Shoulders

89 Responses

  1. Hi Heidi you are very inspirational to me. I am a single mom to two boys ages 4 and 7. I was wondering if you have any substitutions for some of your exercises. I’ve been down with a torn labrum in my right hip for 8 months now, I’ve gained about 25 lbs and I’m struggling feeling good about myself, I’m a very active outgoing women and this is so difficult. I’ll finally be having surgery jan 7th so I’m looking forward to recovery, rehab, and getting back on track. I’ve notice my right side glute is gone, terrible saggy, my left is still there though, lol. The doc has recommended after surgery no crossfit type exercise squaring and lifting and what not. I really really want to build my booty back up once I’m real eased to do so, but don’t want to re injure especially cause recovery time is 6-8 weeks on crutches and with my 4 year old that might be a little interesting!! I hope you get this thank you so much.

    1. Oh no! So sorry to hear about this! It’s best to discuss any exercises with your healthcare team while you’re injured/recovering and then follow their recommendations. However, nutrition is a huge key to weight loss, so while you’re waiting to get the okay for exercising, you might be interested in checking out the nutrition part of Chris and Heidi’s carb cycling program. Learn about the basics here: https://heidipowell.net/2713. I hope your surgery and recovery go well! ๐Ÿ™‚

    1. Hi Kelsi: It’s always best to discuss any exercise program with your healthcare team while pregnant. And congratulations! ๐Ÿ™‚

  2. Sounds great, though not sure I could do it 3 times a week or I’d end up neglecting other body parts ๐Ÿ™ will give it a try though.. May have to modify a little as I have an artificial hip and osteoporosis in my spine, but I really want better glutes!! It’s the only part of me that isn’t naturally muscular which is odd. Probably due to the muscles not firing as well due to having been cut through for multiple surgeries. Thanks SO MUCH for sharing this Heidi!!!! X

  3. EEK! Thank you! You are the best ever! 37 weeks prego and can’t WAIT to get my booty building back on once this little baby is not making it too uncomfortable to squat!

  4. Thank you Heidi! This is awesome! I also preordered yours and Chris’s new book, set to arrive on Dec 22nd! I’m so excited! Xoxo

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.