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This is an amazing butt workout and shoulder workout that I bet you are going to absolutely love! It might make you very sore for the next day, but it’s worth it, trust me.
I love this workout because it combines cardio, strength, and burnouts for the glutes and shoulders.
Just remember: keep your mind on the glutes and the shoulders at all times. Focus your attention on them, and they will grow as a result. When you perform each exercise, do so with the greatest intention and cultivate the mind-muscle connection. That is the best way to grow your muscles. If you want more amazing tips for growing your muscles, check out my detailed post here, which includes both workout and nutrition tips for bigger plant-based vegan muscles!

Warm Up and Stretching

Warm Up:

Begin by doing 10 minutes on the Stairmaster, at a pace that will make you sweat. This is a great warm up for your legs, so try to mentally focus on burning out your glutes.

Glute Activation:

I will be happy to do an entire separate post on glute activation (let me know if you’d like me to in the comments). Glute activation is incredible for waking up the glutes pre-workout so that they are ready to work! We use bands and perform a variety of exercises for about 5-10 minutes.

Now, Let’s Begin the Workout!

Butt Workout

Tri-set #1, repeat 3 times

1. One-Leg Squat:

Either holding a weight or not if you are a beginner, squat with one leg. Be sure that you have a 90 degree angle in the leg that’s on the ground. Try to stand up and sit down as slowly as you possible can, and place the weight in your heel. Repeat for 10 reps.

2. One-Leg Step-Up:

Place the foot that was on the ground in the previous exercise, onto the bench, and step up with the other foot. You can hold a weight, or perform without a weight. You can also use a lower step (watch the video to see the modification). Try to step up as slowly as you can, and do not place the other foot onto the bench – keep it in the air for a greater core challenge. Repeat 10 times.

3. Side to Side Jumps:

Keep the same foot on the bench, and jump quickly from side to side as fast as you can, 20 times. A great cardio burst!

Now, you’re going to repeat the whole workout on the other foot, and then repeat the tri-set 3 times.

Tri-set #2, Incline Leg Press, repeat 3 times

1. Wide Incline Squats, Toes Out:

Place your feet at the top of the incline leg press, toes pointing out, with a band above your knees.
Press through your heel throughout the motion.
5 reps – regular; next 5 reps – count 1 one thousand, 2 one thousand, 3 one thousand, on the way up and on the way down. Stop at each count – it is not a continuous motion, make sure you stop at each count on the way.

2. Heels Together Incline Squats, Toes Out:

Place your feet at the top of the incline leg press, feet together, toes pointing out. Press your knees out during the exercise.
Press through your heel throughout the motion.
5 reps – regular; next 5 reps – count 1 one thousand, 2 one thousand, 3 one thousand, on the way up and on the way down. Stop at each count – it is not a continuous motion, make sure you stop at each count on the way.

3. Legs Together Incline Squats:

Place your feet at the top of the incline leg press, feet together and legs together.
Press through your heel throughout the motion.
5 reps – regular; next 5 reps – count 1 one thousand, 2 one thousand, 3 one thousand, on the way up and on the way down. Stop at each count – it is not a continuous motion, make sure you stop at each count on the way.

Repeat the whole tri-set 3 times.

Banded Burn Out, repeat 2-3 times

One Leg Hip-Ups:

Place your foot on a bench, and bring your hips up, with a pulse at the top. You can bring the other knee to your chest, or not – whatever feels comofortable for you.
You can use bands, and place a weight on your stomach if you’d like. Repeat for 10 reps. Repeat on the other foot.

Hip-Ups:

Place both feet on a bench, and bring your hips up, with a pulse at the top.
You can use bands, and place a weight on your stomach if you’d like. Repeat for 10 reps.

Froggy Hip-Ups:

Place your feet together on a bench, and bring your hips up, with a pulse at the top, pushing your knees out.
You can use bands, and place a weight on your stomach if you’d like. Repeat for 10 reps.

Shoulder Workout

Shoulder Warm Up/Mobility

Perform a few shoulder circles backwards and forwards, and use very light weights to do some shoulder raises forward and to the side to get the blood flowing to your shoulders.

Super-set 1:

Weighted Shoulder Rotations:

Grab a heavier dumbbell, and rotate your hands, keeping a 90-degree angle at all times. Repeat 10 times.

Weighted Shoulder Rotations+Shoulder Raise:

After doing 10 rotations, you will do 10 more rotations, adding on a raise to parallel at the end of each rep, keeping 90-degrees in your arms at all times.

Repeat this superset 4 times.

MY FAVORITE Super-set 2 for Rear Delts:
1. Incline bench rear delt press:

Lay on an incline bench. Grab a light dumbbell, and press it up and down, keeping the dumbbells parallel to the ground. Super important in this move: do not bring your dumbbell all the way down. You can see in the photo how low I bring it. Also, do not press it up to where you get a swing that helps you up. This keeps tension in your move the entire time, and burns so good! In addition, be sure to do this move extremely slow and controlled. Repeat 10 times.

2. Seated rear delt press:

Grab a light dumbbell, and press it up and down. Super important in this move: do not bring your dumbbell all the way down. You can see in the photo how long I bring it. Also, do not press it up to where you get a swing that helps you up. This keeps tension in your move the entire time, and burns so good! In addition, be sure to do this move extremely slow and controlled. The only difference between this exercise and the previous is that your dumbells will be facing in. Keep your back very straight. Repeat 10 times.

Repeat this super-set 4 times. And then you are done!!!

Don’t forget to stretch out super well after completing this incredible workout! How does your butt feel? And the shoulders? Let me know in the comments if you give this butt and shoulder workout a try!

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Soul in the Raw is a high-raw vegan recipe + education blog. Marina creates quick, easy, and delicious high-raw vegan recipes and blogs about the health benefits of a high-raw plant-based diet. You can get more of Marina’s awesome recipes, tips, and lifestyle techniques on the free Facebook group: Raw Souls .