The Booty Booster focuses on toning and strengthening the buttocks, with a combination of bodyweight exercises and dumbbell movements. This workout will help develop the glutes while also improving the lower body muscles, including the hamstrings and quads.
Exercise ID: 00451
Description: Starting Position: Lie flat on your back on the floor. Place your hands by your sides and bend your knees. Your feet should be about shoulder-width apart. Lift Hips: Pushing mainly through your heels, lift your hips off the floor. Keep your back straight as you lift and exhale during this motion. Hold Position: When your hips are fully raised, hold the position at the top for one second. Lower Hips: Slowly lower your hips back to the starting position while inhaling. Repeat: Repeat the motion for the desired number of reps.
Average reps per set*: 16.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.40
Average per rep (lbs)*: 55.99
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00382
Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
Average per rep (kg)*: 32.01
Average per rep (lbs)*: 70.56
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.13
Average per rep (lbs)*: 161.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00460
Description: Start Position: Kneel on the mat, bending your trunk slightly to the side. Place one palm on the mat with fingers pointing away from your knee. Place the other hand behind your head with the elbow bent and pointing toward the ceiling. Leg Position: Lift the top leg (the leg farthest from the support arm) to about hip height. Inhale and Move Forward: Inhale as you bring the raised leg forward. Exhale and Move Backward: Exhale as you bring the raised leg backward. Repeat: Repeat this forward and backward motion five times. Switch Sides: After completing five repetitions, switch sides and repeat the exercise with the opposite leg.
Average reps per set*: 16.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00175
Description: Set up a low cable pulley. Strap the cable around your foot or ankle. Kneel on a bench, with your torso horizontal and the strapped leg extended off the side. Keeping your knee slightly flexed, pull the cable backward by extending your hip. Hold for a count of two and squeeze your glute. Lower the cable to the starting position by flexing your hip. Repeat for the prescribed number of repetitions. Repeat the exercise with your opposite leg.
Average per rep (kg)*: 38.05
Average per rep (lbs)*: 83.88
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00038
Description: Place a barbell on the back of your shoulders and grasp it firmly at both sides. Stand with your back facing the side of a bench. Place the top of one foot on the bench behind you so that only one of your feet is making contact with the floor. Keeping your torso upright, inhale as you squat down with your supporting leg until the knee of your back leg nearly touches the floor. Exhale as you push yourself back up to the starting position. Repeat for the desired number of repetitions. Repeat the repetitions with your opposite leg.
Average per rep (kg)*: 38.69
Average per rep (lbs)*: 85.29
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.