Main Goal: Lose Fat & Build Muscle
Workout Type: Multiple Muscle Group
Training Level: Intermediate
Days Per Week: 1 or 2 days
Equipment Required: Kettlebells
If your butt is going to be big, make sure it’s firm. This butt workout not only ensures you’ll have a high, tight, firm butt, but it works the worst of your lower body as well, giving your hamstrings and quads the attention they need and deserve.
Bodacious Booty Workout
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1. Stiff Leg Deadlift – Kettlebells
Grab a pair of dumbbells with an overhand grip and hold them at arm’s length in front of your thighs. Stand with your feet hip-width apart and your knees slightly bent. Without changing the bend in your knees, bend at your hips and lower your torso until it’s almost parallel to the floor (keep the weights as close to your body as possible). Pause, then return to standing. Your back should stay naturally arched during the entire movement.
Do 10 reps with a challenging weight (15 to 40lbs depending on your fitness ability).
2. Sprint, Back Peddle, Sprint
Start in a lunge position with your back at a 45-degree angle, weight shifted forward. Drive through your big toe to take bounding steps forward. After about 10 yards, shift your hips back to quickly reverse the movement. Back peddle to the starting position (10 yards), keeping your chest up the entire time. Quickly shift your hips forward to repeat the forward movement again. That’s one rep. Do 10 reps of sprint-back, peddle, sprint total.
3. Kettlebell Swing
Hold a kettlebell (or dumbbell) with both hands and stand with your feet hip-width apart, knees slightly bent. Bend at your hips and lower your torso until it forms a 45-degree angle to the floor, keeping lower back naturally arched. Swing the kettlebell between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees, and swing the kettlebell up over your head. Continue swinging until you’ve completed 10 reps with a challenging weight (17 to 26lb kettlebell depending on your fitness level).
4. Single Legged Bridge
Lie faceup with your knees bent and your feet flat on the floor, arms by your sides. Raise your hips so your body forms a straight line from your shoulders to your knees. Lift one knee to your chest, lower back to the start, and lift your other knee to your chest. Continue alternating until you’ve completed 10 reps on each leg, holding your hips high during the entire movement.
5. Jump Squats
Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Do 10 reps total. Imagine that you’re pushing the floor away from you as you leap. You can use your arms to help you jump higher.
1. Best Kettlebells