The Butt Bible

The Butt Bible is a workout series created by Pauline Nordin a Swedish fitness model and trainer. She is also the creator of the Fighter Diet which is strength training and diet guides for bodybuilding and fat loss. I decided to get this because on my next round of STS (starting in September) I want to give my glutes extra focus and this has received a lot of good reviews. So I was surprised to discover that this DVD did not just contain lower body workouts. It actually contains 6 workouts: 3 lower body and 3 upper body/core workouts. They are separated into levels that correspond not only to how challenging they are but to their length. Level 1 workouts (easiest) are 20 minutes long, Level 2 are 30 minutes long and Level 3 are 40 minutes long (and the most challenging).

Pauline has a strong Swedish accent but I had no problem understanding what she said. She is a small very muscular woman and she talks non-stop. This was something that was commented on repeatedly in reviews. Some people hated it and were even insulted by her commentary, and other people didn’t care–the workouts were worth it. I am in the “didn’t care” camp. She didn’t bother me. She is silly and says silly things, but her workouts are great and super tough! She hits the lower body and glutes hard! And does a good job on the upper body, too. In fact, look at the cover of the DVD case with all of the silly writing. She probably wanted all of that there. She has a lot to say about butts and when you do the workouts you will get to hear it all. She also has a butt to aspire to which is also prominently displayed. I won’t lie; some of the things she says are insulting. Now, they didn’t bother me but I can see how some people might be offended. She picks the imperfect female body apart–from cottage cheese thighs, to back fat, to jiggly arms and much more–she will let you know she sees it and finds it repulsive. She even insults old men at the gym.

On the cover of the DVD case it states “Free workout plan and meal guidelines” at http://www.thebuttbible.com. But every time I try to go to this website it times out. If you go to Pauline’s Fighter Diet website she has the Butt Bible books (for $58) and there is a picture of the DVD case but it says it is no longer available. So I guess you cannot get a free workout plan and meal guidelines. She does tell you in her very short intro on Disk 1/Level 1 that it is a 6 week program–you do each level for 2 weeks and each workout 2 times each week (so you workout 4 days). Tho these are split into upper and lower body, each disk has the option to “play all” so you can also do both workouts, one after the other, and get a total body workout. Finally, the music is generic but upbeat and drives the workouts.

Level 1

Lower Body is 21 minutes  w/ a 3 minute warm up and a 4 minute stretch. This workout is body weight only. Since this is level one, uses no equipment and the workout is only 20 minutes long, I expected this to be easier than it was. It is not advanced, difficult or even challenging–however, it does a great job for such a short workout. I actually liked it a lot. I used it as a sort of cool down after an intense Ultimatum workout. And I love it for that purpose–a cool down that actually works your glutes, too! I assumed I would do this workout once and never return to it, but it fits perfectly after any 30-40 minute workout to round your workout out to an hour + give you some excellent glute work!

Exercises:

Glute Bridge (2 sets)

Side (lying raise): bent leg, then straight leg (2 sets each leg)

Wide Stance Squats (2 sets)

Static Lunge

Sumo Deadlift

Stiff Leg Deadlift

Sumo Deadlift

Glute Bridge (3 sets)

Upper Body is 21 minutes w/ a 3:30 minute warm up and a 2 minute stretch. Just like the Level 1 Lower Body I expected this to be easier than it was. Not that this was a hard workout–especially if you are using weights like Pauline and crew are using (3-5 pound dumbbells max). If you are going super light as they are, then this is a pointless workout. I used 15 and 12 pound dumbbells and I got a nice little workout. Now let me clarify. Before doing both Level 1 Upper and Lower Body workouts, I did an Ultimatum workout which is cardio + strength and very metabolic. So these workouts served as add-ons and finishers and they are perfect for that purpose. Just like Lower Body, I assumed I would never return to this workout after doing it once, but as an add-on after Ultimatum it is perfect!

Exercises:

Butterfly (3 sets)

Double Arm Bent Over Row (DB)

Overhead Shoulder Press (DB)

Repeat row and overhead press

Double Arm Bent Over Row (DB)

Triceps Kickback (DB)

Biceps Curl (DB)

Repeat kickbacks and curls

Rear Delt Flys (DB)

Push Ups

Repeat flys and push ups

Crunches

Reverse Crunches

Repeat both crunches

Side Elbow Plank Hold (2 sets)

Superman w/ Arms at Side (2 sets)

Level 2