Body Force Fitness

Our workout of the week is called Butt Builder.  It’s a 25- minute, top of the minute style or EMOM workout. The five exercises that you cycle through all target the butt and posterior chain muscles.. Give it a try this week.


The Workout

Butt Builder

           5 Rounds, Top of the Minute   

Goblet Squats x16

Single Leg Deadlift x8 Each

Swings x16

Overhead Reverse Lunge x8 Each

Box Hip Bridge x16

Recommended Weights: 20 – 24 Kg for Men, 12-16Kg for Women

How to Perform Butt Builder


If you are not familiar with any of the movements in this workout, ask a coach.

Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.


Butt Builder Explained

All exercises in this workout require one kettlebell, but you may want a couple different weights. The idea is to go heavy and focus on range of motion.

After you complete a warm-up, grab your kettlebells and start your 25-minute clock. Challenge yourself.


Goblet Squat

Clean your kettlebell up to a goblet grip position holding it nice and close to your chest. Begin lowering your body to the squat position, leading with your hip hinge, lower until your thighs are about parallel to the floor.  Driving through your heels, return to the upright position and squeeze your glutes. Complete 16 reps, the remainder of the minute is your rest.


Single Leg Deadlift

Standing upright, hold the kettlebell at arm’s length by your side. Hinge at the hip and elevate the same side leg to the rear as you lower the kettlebell to the floor. Return to the upright position, squeeze your glutes. Perform 8 reps on each side. Rest the remainder of the minute.



Begin with the kettlebell on the floor hinge at the hips and grab the handle keeping your back flat and shoulders square. Swing the kettlebell back between your legs, then thrust your hips forward driving the kettlebell up in front of you at arm’s length to chest height. Return back, down between your legs and repeat for 16 reps. Then rest.


Overhead Reverse Lunge

Begin by cleaning the kettlebells to the racked position and pressing it overhead. Supporting the kettlebell in the overhead position, perform a reverse lunge by moving the same side leg to the rear and lowering yourself so both knees form about a 90-degree angle. Driving through the front heel rise back to the upright position and squeeze those glutes. Perform 8 reaps on each side then rest with any time left in the minute.


Box Hip Bridge

Use a 6-12 inch plyo-box or step. Lay on the floor with your butt as close to the box as you can get it. Place both feet on the box. Drive through your heels and lift you hips toward the ceiling squeezing your glutes at the top. Lower back to the floor and repeat for 16 reps. Rest for whatever time is left then return to the beginning of the circuit.


We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you.  Be sure to check them out and subscribe to our channel to stay up to get our latest videos.


Watch the Demonstration Video


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