Happy Monday!
Who’s ready for Spring?
I mean, come on mother nature, bring us some good weather.
Spring is trying to creep through but it isn’t coming through strong enough. Soon enough, we will all be enjoying hot weather….
The bbq will be out, the sun will be hot & bikini season will be on!
…..But until then, I’ve got something that will make you even hotter than 40 degree weather…..
this workout.
Really. I pinky swear that this workout, is going to make you S.W.E.A.T baby, sweat.
The week before I left for vacay, I didn’t go to the gym once, I did all my workouts at home, so I’ve really put my kb to use since it is really the heaviest thing I have at home. When I did this workout it totally killed my hamstrings, & my glutes. Those kb swings are amazing for the butt! You really need to be sure to use your hips though, & keep your abs super tight & they too will get an awesome workout.
Remember – if you don’t own a kb, you can still do this workout with a dumbbell, a big water bottle or just forget the kb swings and do jump squats in stead (or maybe bodyweight squats, because that would be a ton of jump squats)
Let’s go with bodyweight squats.
so, NO EXCUSES,
Let’s get to it. Oh & this workout took me just under 20 minutes, so again, NO EXCUSES!
What You’ll Need
+ Exercise Mat
+ Kettlebell
The Workout
Complete the following reps & exercises for a total of one round.
Rest up to 2 minutes and begin the second round.
Complete a total of 2 rounds….
3 if you like it really hot…. Image may be NSFW.
Clik here to view.
50 Kettlebell Swings
10 Glute Extensions – right leg
10 Glute Extensions – left leg
10 Side Burpees
50 Kettlebell Swings
10 Prone Glute Squeezes
10 One Leg Deadlift – right leg
10 One Leg Deadlift – left leg
50 Kettlebell Swings
10 One Leg Hip Bridge – right leg
10 One Leg Hip Bridge – left leg
20 Jump Lunges
Image may be NSFW.
Clik here to view.
The Exercises Explained
KETTLEBELL SWING: Stand in a wide stance, hold the kettlebell in front of your hips with both hands. Bend into the squatting position as you push the kettlebell through your legs, then swing it back upwards keeping your arms straight & bring kettlebell up to head height. Lower & repeat. As you are bringing the kettlebell back up, push out your hips & squeeze your glutes as well.
GLUTE EXTENSION: Begin down on all fours, kick one leg directly behind you, lifting your knee off the ground. Really squeeze your glute to make the movement. Lower & repeat all reps on one leg before moving on to the opposite side.
SIDE BURPEE: Begin standing, bend your knees & bring your palms to the ground in front of your toes. Leaving both palms on the ground in front of you jump upwards with your feet together while kicking your legs out to the left side, landing softly on your feet. Then jump upwards as high as you can & again bend down this time moving your feet to the right. Then bring your feet back together with palms in front of your toes & explode upwards into the air as high as you can. Complete all reps while alternating.
PRONE GLUTE SQUEEZE: Begin laying on your stomach with your hands behind your ears. Keep your shoulders slightly off the ground. Open your legs to just wider than your shoulders and lift your feet up in the air as high as you can while slightly bending your legs towards the ceiling. Really squeeze your glutes as you lift your legs.
*If you don’t squeeze on this one – you’re not going to really feel anything, so SQUEEZE baby {!!!}
ONE LEG DEADLIFT: Begin standing on one foot. Lower your upper body, keeping your back straight as you kick your leg directly behind you. Keep your arms straight, hanging low to the ground (you can use the kb for this one, or not up to you!) Use your lower back and hamstring muscles to pull your upper body back up and lower your leg as you go back to starting position. Complete all reps on one leg before moving to the opposite leg.
ONE LEG HIP BRIDGE: Lay supine on the floor, keeping your arms straight and hands beside your hips. Lift one leg up to the ceiling, keeping it straight and your toes pointed towards your head. Bend your other knee keeping your foot positioned flat on the floor. Exhale and lift your hips as high as you can, bringing your lower back off the floor – but maintaining a neutral spine. Squeeze those gluteal muscles!!! Lower & repeat. Complete all reps on one leg before moving to the opposite side.
JUMP LUNGE: Begin standing with one foot in front of you and your opposite foot behind you. Bend both of your knees, the one in front of you should not go over your toe & the one behind you should lower to the ground, but not touch it. Jump up into the air as high as you can while switching leg positioning in mid air. Really use your abs to get yourself higher – weird but it works so squeeze your abs! Complete all 20 reps.
The jump lunges should have been at the beginning of this workout. I love to hate them. I do find them more comfortable for myself if I hold my hands together just in front of my chest. This allows me to get a higher jump as my arms aren’t flinging around everywhere, plus really tightening your abs will help with them too.
By the time I was finished the second round, my legs were on fire. I was done. Sweating & all. Squeezing your glutes for a full 20 minutes really takes a toll on your muscles…
Why do I always feel like I tell everyone to squeeze your glutes?
I guess I want everyone walking around with glutes of fire {!!!!}
Summer is literally just around the corner, time to work the backside!
xxKaren
Want more butt workouts?
Ab workouts?
Let me know what you want to see!
