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.
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!
Glute Bridge (2 sets)
Side (lying raise): bent leg, then straight leg (2 sets each leg)
Wide Stance Squats (2 sets)
Stiff Leg 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!
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)
Repeat flys and push ups
Repeat both crunches
Side Elbow Plank Hold (2 sets)
Superman w/ Arms at Side (2 sets)
Level 3: When I did level 3 I actually did the “play all” option, which plays Lower Body and goes directly into Upper Body and I found it exhausting, very challenging and advanced. I do need to share the circumstances I did the workouts under, just in case that had some impact on how they “felt.” I just got back from a 4 day vacation of overindulging and zero exercise. This was my first damage control workout afterwards. It felt pretty challenging! In both of these workouts, many of these exercises only work one side of the body at a time and Pauline’s count is frequently off–one side of the body frequently gets more reps than the other side.
Repeat 3x total
Repeat 3 times total
Repeat 3x total
Repeat 3x total
13 thoughts on “The Butt Bible”
So I decided to try these afterall because the full workouts are all on you tube. I did lower 2 and 1 this morning and really liked it, I think it’s different enough to get it. And you can easily increase the weight on 2 and add weight to 1. I am excited to try 3 later this week! So now I have more to keep me busy, just when I thought I had enough dvd’s for now. (When I have too many options, it kinda stresses me out lol.) But you just keep giving me ideas on what else to try lol!!
It does get stressful. I get overwhelmed sometimes just trying to piece together rotations that use what I think are my best workouts–there are too many!
Ok thanks so much for your input. Lately when I want a 30-min leg workout, I do the standing portion of Cathe’s gym style legs or her low impact lower body trisets workout. I have now tried all of Ingrid’s lower body workouts, and while they are obviously very challenging (especially the weighted plyo’s) I really prefer how Cathe changes the count (2 down, 2 up; 4 down, 4 up, etc) and adds in pulses and low ends with her strength training. And there is never a dread factor or boredom with Cathe! So I guess I have what I need. I see that you do Cathe’s live workouts, are you able to stream them to a tv?
There is definitely no boredom factor with Cathe workouts! I do primarily Cathe workouts and even when I do other workouts/programs that are great and I love–I still can’t stay away from Cathe. She is the best of the best. And yes, I use airplay to stream Cathe live from my iphone to my apple TV to my TV.
After reading your review of the butt bible, I am curious to know if you think this would be challenging if you hadn’t done other workouts just prior to doing the butt bible workouts? I am always looking for good leg/ butt workouts… I pretty much have most of Cathe’s leg workouts (with butts and guts, lower body blast, and her lift it, hiit it legs being my favorite) and I also recently ordered Egde Booty Extreme 2. And I recently discovered Linda Wooldridge for Barre/ weights fusion- type workouts (which are awesome!) Do you think Butt Bible offers anything different or better than the workouts I mentioned?! Thanks for your input.
Hi Marissa–yes and no–it depends on the level. Level 1 workouts work great as an add on but if you are accustomed to Cathe’s leg workouts, level one definitely will not challenge you, but I really like it as a long finisher after a more challenging workout (it’s like a long cool down that also works you). When I posted the review I had not done levels 2 and 3 lower body alone, but I did later when I did my STS Glute Focused Rotation and I felt they both stood on their own. However, I have not returned to the Butt Bible since doing that rotation. But it worked great for me in that rotation! Do I think you need it of you already own Cathe’s lower body workouts and Edge Booty Extreme 2? No. Not unless you are looking for a tough and effective 30 minute lower body workout. Level 2 is excellent for that purpose.
Thank u 4 this breakdown!!! I have tried over 3x to do the butt bible via YouTube but her voice always stops me after lower level. I can never make it past that yet I like the workout. I’ve attempted 2 even watch on mute but I just couldnt. So THANK YOU 4 listing everything she does. It helps me 2 do it on my own time while my son watches sesame Street I can now workout. THANK YOU!!!
Ha Ha! She is a talker, isn’t she? They are very good workouts (tho her rep count is off) if you can find a way to get past her constant yapping. But that is a good plan–do the exercises w/out having to listen to her. Plus you can work each side of the body evenly since you’re the one keeping count of your reps!
Thanks for the detailed review. With a weird title like “Butt Bible”, I guess we were supposed to expect her to be a bit off? ; ) I can’t stand it when trainers go on about “short shorts”, (why do I care?), so I think she will get on my last nerve! LOL. Nice to read that she includes rotator cuff moves, as many trainers forget about it.
Hope you had a great time on your vacay and she didn’t try to make you feel guilty! lol.