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

By | Health & Fitness

#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.

About the Author

  • Studious Anjy says:

    This is ballet class all over again 😂

  • Soa Santhosh says:

    Cassey, You’re such an inspiration to me to do my workouts! Love You so much!.

  • Occhiblu says:

    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!

  • cgk333 says:

    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 🍑🍑🍑🍑🍑🍑🍑🍑🍑

  • Miss A says:

    I did this in the morning while straightening my hair. Definitely a good working out in the bathroom move.

  • Dorothea Peach says:

    I always look forward to doing this challenge! We need an arm one next!

  • Emmanuelle says:

    I caught up with this day 22. This exercise is great for working on your balance as well. And keeping those arms up was tought.

  • Alexandra Donnelly says:

    Is it really day 22 already?!

  • jasmine says:

    Ballet training is super handy!

    Still loving this challenge Cassey! 💕

  • mila a says:

    this is more like a balancing challenge for me, i’m really terrible at balancing on one leg😂

  • Banana cake says:

    🔹️Joanna Ceddia
    🔹️Liza Koshy
    🔹️Anna McNulty
    🔹️Alivia d’Andrea

  • Aliky Mondragon says:

    I miss yesterday and the day before and did the 3 videos today. Ow. Lots of ow 💀

  • theFitty says:

    *omg the height difference xD LOL*

  • lactosefreeicecream ummm says:

    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?

  • Angel says:

    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

  • Emilia Wiecanowska says:

    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😂)

  • Rocky Kanaka says:

    My buns are still sore 😆 Anyone else agree this one is harder than it looks? That so much for having me Cassey!

  • Marie H says:

    This was challenging because I’m not good at balancing. I still managed to get it!!

  • xostolenheartox says:

    Poor guy, his leg all over the place during this one, good for him for doing it though! just caught up with this after missing 3 days and my butt is feeling it! Loved this move though.

  • Hilda Ureña Torres says:

    Day 22 complete ✅… even in my vacations (from day 18 to day 21) I did the exercices💪…

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