Booty-Sculpting Kettlebell Blast

Are you looking to create a shapely bottom while toning the inner/outer thighs and burning loads of calories? This booty-sculpting workout is for you! This quick routine utilizes a kettlebell to get the heart-rate revved up and thighs and glutes burning. Are you ready to create a bikini-worthy bottom? Let’s get started!

*Please Note: You can hold one dumbbell, horizontally, if a kettlebell is unavailable.*

 Exercise 1: Side-to-Side Goblet Squat with Kettlebell

  • Hold the kettlebell securely in front of your chest by grasping the “horns” with both hands (sides of the handle handle)
  • Take a wide step to the side (laterally)
  • Sink the hips into a squat, keeping your weight in the heels and your chest up (if you were wearing a name tag, others should be able to read it)
  • Try to get your hips parallel to the ground, creating a 90-degree angle between your thighs and calves (if you’re more flexible and your knees allow, you can sink deeper)
  • Return to standing
  • Take a wide step in the opposite direction
  • Repeat
  • Perform 3-5 sets of 20 alternating repetitions (10 repetitions if you’re using a very heavy kettlebell)

 Exercise 2: Jumping Kettlebell Squat

  • Hold the kettlebell securely in front of your chest by grasping the “horns” with both hands (sides of the handle handle)
  • Jump your feet apart (laterally)
  • Sink quickly into a squat, keeping your weight in the heels and your chest proud
  • Jump your feet back together by pushing the floor away with your heels and engaging your thigh and glute muscles
  • Immediately Repeat
  • Perform 3-5 sets of 20 repetitions (10 repetitions if you’re using a very heavy kettlebell)

Exercise 3: Curtsy Lunge with Kettlebell

  • Hold the kettlebell securely in front of your chest by grasping the “horns” with both hands (sides of the handle handle)
  • Step one foot diagonally behind you, placing the toe securely on the floor, and keeping the front knee aligned over your ankle
  • Sink into a “curtsy” (make sure your chest is up and aligned over your hips; avoid touching the floor with your back knee)
  • Return to a standing position (feet hip-width apart)
  • Immediately perform a curtsy lunge on the opposite leg
  • Perform 3-5 sets of 20 alternating repetitions (10 repetitions if you’re using a very heavy kettlebell)

*Note: If curtsy lunges bother your knees, replace this exercise with a basic lunge by extending the leg straight behind you as opposed to diagonally.

Exercise 4: Jumping Skaters

  • Take a wide jump to the side (laterally)
  • Land on one foot
  • Immediately extend the opposite foot diagonally behind you, placing the toe on the floor
  • Touch the floor with the hand opposite to the extended leg (visualize an Olympic speed skater)
  • Immediately repeat (this exercise should challenge your cardiovascular endurance)
  • Perform 3-5 sets of 20 repetitions

Note: You can jump lower or avoid the jumping portion of this movement altogether if your knees hurt due to impact.

**Do you want even more booty-sculpting workout routines, no-equipment required? Sign-up for our Free 15-Day Flat Abs Challenge for daily motivation and 15-20 minute, fat-blasting workouts delivered straight to your inbox! Click here for amazing results, fast!**

This lower-body blast was created by the wonderful @TrainerKelly on Instagram!

2 Comments

  • Margarita Moses

    Reply Reply August 13, 2016

    Awesome workout! Thanks a bunch!

  • Ashley Townsend

    Reply Reply August 15, 2016

    Wow this was a remarkable workout. I did it on my lunch break and am sweating my booty off. Thanks so much for that. Loved it and love flat abs fitness

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