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

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

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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,

    Of course I’m a super fan of you and Chris and watch the show for tips. Last April I started a clean eating plan and started doing cardio walking and interval running which was very successful. I lost over 50lbs!!! yay. unfortunately I had a food injury – I broke my pinky toe and boy was I down for the count – no working out, and it took 4 full weeks to heal, so now I’m back at it. When I lost all the wait before a lot came off my upper body, back, abs and such but only a little came off my bottom, I still have a bubbliesh but which I have ALWAYS hated. Will this work out plan thin out my butt. Id like to follow a plan since thats what I have been successful with in the past. Thanks for posting I love all your tips.

    C

    1. Hi Claudia: So sorry to hear about your injury! This workout plan can strengthen, tone, and tighten your booty muscles. If you have any extra fat in that area, then a great nutrition plan, as well as those calories you burn through working out, can help too.

  2. I’ve been booty building for a little over 3 months now and it’s working great, I’ve put on muscle weight. Being a runner you don’t get much of a booty so weight training was like pure magic.

  3. Heidi…will this help for stubborn saddle bags…I had gastric sleeve surgery 7 months ago…I have lost 72lbs but can’t get rid of my saddlebags…and that’s what I hate the most about my body.. please help…

    1. Hi Joanne: Congratulations on losing 72 pounds – that’s awesome! This workout can help tone, strengthen, and tighten your butt and legs, and working out and eating healthy can help you continue to get rid of any extra pounds. And please be patient, sometimes it takes a bit longer for certain areas to get to where we want them to be. ๐Ÿ™‚

  4. Hi! Excited to start the workout. Should the 11 week program include all of the exercises in the video? Or just the ones written out? If we are working out at home anything that might be substituted for the reverse hyper extension and back extension? Thanks so much!

    1. Hi Sarah: You can either do just the exercises in the post, or add all those in the video. And you should be able to still get awesome results without the two extension exercises. Good luck!

  5. I have to thank you for this. I’ve been a marathon runner for years, and very dedicated to body building for the last year and a half, but my butt looks awful. I call it runners butt, haha. And it’s definitely my problem area. I’ve been doing this routine 2-3 times a week since you showed it on Dr Oz and I’m already seeing results. The first time I did it, I was like,”wow! I’ve never had my butt feel swole!” Haha. I know I’m on my way to some very positive changes. I feel so empowered to know I really can change how my butt looks. Can’t thank you enough!

  6. Heidi, thank you for who you are, all that you do, and for being so generous in the way that you selflessly share your life. You’re a beautiful person inside and out and you’ve been a big inspiration to me personally over the years. I look forward to doing your program above and want to congratulate you on your phenomenal results. You look incredible and you deserve it – you’ve worked so hard. Love you! ๐Ÿ™‚ ?

  7. This is amazing!!!! You are so inspiring and beautiful, thank you for posting this. I can’t wait to do it. Now is there a certain program you stay on for eating? I know that’s such a big part of the process! What do you personally eat everyday, and how do you know what’s best for your body?

    1. Hi Jill: Heidi’s following an eating program her coaches gave her, and it changes based on what she’s doing. I’m so sorry, but I don’t have it to share. ๐Ÿ™

    1. I just saw the response to another Sarah with a very similar question. Great minds! Thanks again for sharing this great workout routine!

    1. Never mind, I breezed by the video! What do you suggest for maintenance beyond the 11 weeks? Thank you! Tiffany

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