Day 22: Standing Attitude Pulse! | 100 Glute Challenge w/ Rocky Kanaka


#100glutechallenge printable:

I am SO excited to have my friend Rocky Kanaka here today because he makes the most heart-warming videos with adoptable dogs! Seriously, they are the cutest videos ever!

He’s joining us for Day 22 of the 100 Glute Challenge & we’ll be doing the standing attitude pulse. Ready to feel like a graceful ballerina?

Subscribe to Rocky’s channel:
Follow him on IG!

Workout starts at 2:24!

Here is where I get all of my music! Epidemic Sound:

My outfit & yoga mat are from:


Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX.

With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!


Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.


  1. Hi Cassey, could you upload the glute challenge videos a bit earlier, so that we in Europe can work out in the morning? That would be great! Love your videos!

  2. As much as I am dreading to work out sometimes, I really am going to mis these daily 10 minutes butt-hells 😂😂😂 only 8 days left 🍑🍑🍑🍑🍑🍑🍑🍑🍑

  3. This is the first ever exercise I've done without falling over because of my poor balance. I feel GREAT! Today was super challenging though. I felt it a lot in my upper butt/lower back. Was I the only one who experienced that as well?

  4. I had to comment not because of the glute challenge which is awesome but because of Rocky and what he does. I'm very spiritual and I believe my fur baby communicates with me all the time from Rainbow Bridge. His name is Rocky and I rescued him back in 1991 and had him for 14 1/2 amazing years however, he had many health issues. Thanks Rocky for all you do for these precious fur babies.
    Warm regards

  5. I think that would be fun, if you could make a song challenge (like you did to Señorita) but to Little Mix „Bounce Back”. I think that could be very fun dance cardio workout 😊❤️
    PS.: I love your workouts ❤️ (and sorry for bad english😂)

  6. I love how the guys are SO into doing these moves! Rock on! It's nice to see when men thoroughly participate—kinda like when a Dad agrees to play princess-dress up with his daughter. IT COUNTS! 😀

  7. My period cramps were killing me so I skipped the challenge for 3 days. I have literally done 4 of these in one day and I will be hurting tomorrow😩So far I'm really proud of my commitment to this challenge will definitely repeat this again!

    These exercises are keeping me motivated and help me to stick to a healthy lifestyle- all thanks to you Cassey!💜

  8. Yay I was able to do this without stopping! I did 100 on each side no breaks. This one was easier for me because I do ballet and have done things like this before. I can't believe we only have 8 days left! I'm looking forward to it but also I'm going to miss these. It would be great if u did a 100 arm challenge

  9. Love your channel!! but please go back to the sound you used to have I feel like I have to turn up the volume so much just to try and understand because of all the noice coming from the room. Your encouragement during the workout is so important! is one of the things that keeps me coming back and this issue has become and obstacle.

  10. Only doing this on Monday because I wasn't feeling well yesterday. I lost my balance on my left side several times as it's not my strongest side. I like the ballerina arms, it makes us feel pretty and graceful but also works our balance. (Poor Rocky was struggling)

    DAY 22: (late but) DONE!

  11. I realize we’re on day 23 and I’ve now completed day 23. However I feel the need to share. I absolutely had to modify this workout. I felt nothing in doing it. But today….I went to climb 3 flights of stairs and my booty was screaming NO NO NO with each step. Coming down was no easier! Although, my booty does look much different than it did 23 days ago!!!


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