Transform your Backside

Carmel Valley San Diego Community | Melanie Mediate | RBF BannerMake over your backside with these lifting and toning butt exercises.  NO GYM REQUIRED!


Well ladies, it’s time to try my bodyweight buns workout.  No equipment needed and just a few feet of space required, so no excuses!!  Add this into your routine twice a week for 2 weeks and you won’t be the only one lovin’ your newly firmed behind!

When it comes to a great backside, there’s a bit more involved than just a basic squat – from the maximus, medius, and minimus, all the gluteus muscles are important for a well-rounded 360-degree shape-up and this tush-targeted workout takes that science of how to tone each of those three bum muscles TO THE MAXIMUS! J

Follow my recommendations for this workout, stay consistent with it for the recommended time and I personally promise, you’ll notice a lift, tighten and tone your rear in no-time!

It’s got some cardio in it to so you’ll be sweating!!

AND FOR THE GUYS- don’t be shy to do this one too, it’s not just for the ladies.  It’s important to work on all areas of the body to avoid muscular imbalances.  The more strength you have in your lower limbs, the more power and force you’ll be able to generate into your core and upper body workouts for better results.


  1. Side to side jump squat touch-downs – 20 reps
  2. Sumo jump squats / combo / sumo walk squats – 5 reps
  3. Single leg bridge – right – 20 reps
  4. Repeat Single leg bridge – left  – 20 reps
  5. Single leg reverse lunge ninja kick & reach combo -right – 20 reps
  6. Repeat Single leg reverse lunge ninja kick & reach combo – left – 20 reps
  7. 3-tier pulse squat combo – 10 reps


  1. Side to side jump squat touch downs – 20 reps.  Jump to the side do a side squat, touch the ground and immediately pulse up and jump, then squat/touch down to alternate side.  repeat.
  2. 3 backward sumo jump squats / combo 3 walking sumo squats  – (complete 5 full reps of the above 3/3 combo). Sumo jump squats (3 forward) land on balls of feet /combo sumo walk squats back (do 3 sumo walk squats back to start) repeat– 3 jumps backward/ 3 forward walks back.
  3. Lying single leg bridge leg pulse ups-right – 20 reps.  Squeeze glutes at top, pulse fast up and slowly lower down, repeat without touching active leg to floor).
  4. Repeat– left – 20 reps.
  5. Single leg reverse lunge combo ninja kick and reach (right leg) – 20 reps.  Lunge the right leg back and then immediately pulse it up into a kick, pulsing hips and squeezing glute forward as your reach to touch the toe.  Return back to reverse lunge and repeat the sequence.
  6. Repeat (left leg) – 20 reps.
  7. 3-Tier Squat Combo.  Low pulse /low half pulse up/ and all-the-way-up with glute squeeze squat combo (a total of 3 per rep)  *Complete 10 total reps


Repeat 1-8 for 2-3 rounds with minimal breaking!

Do it 2 days per week for 2 weeks:  Complete all exercises in the circuit for a total of 2- 3 rounds both days of week (suggested Monday and Thursday).


Be sure to first warm up before doing this and following the workout:  Stretch and foam roll the glutes and I.T. Band

Carmel Valley San Diego Community | Melanie Mediate | Weight-loss chef | Fitness CoachMelanie is a San Diego native, a lover of outdoor activities, cooking, friends & family, & is an entrepreneur at heart.  As a personal chef and fitness coach, she has been able to combine her two career passions – which has proven to be an exciting journey.  Inspired by a love for cooking & entertaining, Melanie attended the Art Institute of San Diego and in 2006, she became a personal chef.  Ever since been then, she has been preparing nutritious gourmet meals (personal meal deliveries & private party catering) for residents in La Jolla, Carmel Valley and all over North County San Diego.  Melanie is NASM (National Academy of Sports Medicine) certified and is the founder of Rock Body Food.  Melanie truly loves her job of teaching others how to do what she loves & lives herself!


Carmel Valley San Diego Community | RIDE Cyclery Encinitas

You must be logged in to post a comment Login