Surfer Booty Lift Workout

Oct 6, 2011 by

Firm Butt Workout


Today’s workout was a complete torture. When I was done, the back of my back side was in shock! I combined 4 exercises to target the same muscle groups. In this routine I mainly focused on booty and thighs, the legs also got a great burn. I found this new exercise that I’ve never done before and I really enjoyed it, so I am going to incorporate this exercise more often.

This workout was about 30 minutes long, interval training. I was really struggling here and on the last round I was loosing my form a bit ( and it’s very important to have a proper form in any workout ), but I still kept pushing. I will post my scores at the end of the post.

In this workout I used a set of 10 lbs dumbbells, and my My Pink Lebert , I just can’t call it a workout equipment because it’s so pink. But you don’t need to use the equipment I was using, you can substitute it with two chairs.

I explain all of the exercises in the video.


Workout Explanation



If you are having a hard time viewing the video on the site, you can watch it here on YouTube.


Workout Explanations


Set your timer ( I am using Gymboss Max ) for two intervals of 15 seconds ( rest interval ) and 1 minute ( maximum effort ) for the total of 24 rounds. There is 6 exercises in this sequence but 2 of them performed on each side, so you will go through the routine 3 times.

  • 1. Back lunge & Kick Up ( one leg per interval )
  • 2. Side To Side Low Lunge
  • 3. Surfer Burpee ( the new exercise I told you about, I found it on Men’s Health website )
  • 4. One Arm Row ( one side per interval )
  • 5. Dips
  • 6. Leg Lifts


Always remember that in order to have great results from your workout, you have to follow a good nutrition plan, because your diet is 80 % of your effort, and workouts are only  20%.  I have a post about My Complete Guide To Nutrition.  Depending on the results that you would like, it is also very important to know about your pre-workout and post-workout meal.  If you are trying to loose weight, then you should only have a Whey Isolate Protein shake an hour before your workout, and nothing after your workout for at least 2 hours.

If you are trying to gain muscle then you can have a Whey Isolate Protein Shake 30 – 45 minutes before and right after your workout.   If you would like to find out more about Whey Isolate Shake, I have a post about is as well ” The Key Benefits Of Whey Isolate Protein Shake “.


My scores for this workout

1) Right Leg – 16, 16, 13 Left Leg – 18, 16, 14

2) 29, 27, 24

3) 9, 9, 9

4) Right Side – 17, 16, 14 Left Side – 17, 18, 16

5) 15, 13, 13

6) 11, 12, 10


Share your scores!

Lebert Equalizer Total Body Strengthener


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