Kettle Booty Workout!

Kettlbell Booty Workout

It has been soooooo long since my first kettlebell workout. So I wanted to share with you a brand NEW kettlebell booty workout.

You already know I love working the booty, but I also LOVE using kettlebells.

Kettlebells are one of the BEST ways to burn tons of calories while you are strength training. Kettlebells are so different from regular weights because they use multiple muscle groups for each exercise AND require momentum and power. This means you will get the high intensity that really burns the calories, while you are toning and strengthening your muscles. 

You will LOVE how this workout boosts your metabolism, makes you sweat, and tones your booty!

P.s. These freaking crazy, awesome pants are from Onzie! Aren’t the so fun?! ๐Ÿ˜‰

Get your FREE printable version HERE!

Kettlebell Booty Workout

Kettlebell Booty Workout

Get ready to burn some major calories AND sculpt a better booty with these 6 kettlebell exercises. Complete this circuit 3-4 times through for a heart pumping, booty blasting workout.

  • Goblet Squats – Hold on to your kettlebell with the handle up, and step your feet about shoulder width apart. Keeping your weight in your heels, sit your booty back into a squat. Be sure your keep your shoulders back and your chest lifted. Use the hamstring and booty to press back up to standing and squeeze your booty at the top.
  • Kettlebell Swings – Hold onto the kettlebell handle with both hands and hinge forward at your hips, keeping your back straight and shoulders back. Press through your heels to push the hips forward, as you use momentum to push the kettlebell forward with straight arms. Make sure to use momentum and hinge at the hips to swing the kettlebell back down to your starting position. Repeat, keeping that momentum the entire time.
  • Single Arm Swings – Start by doing your double arm swings, and when you’re ready, release your LEFT hand, so that you’re only swinging with your RIGHT arm. Complete one full swing with the RIGHT arm, then at the top of the swing, pass the kettlebell to the LEFT hand, and complete one full swing. Keep alternating hands at the top of each swing. Really make sure to use those legs to power that kettlebell up.
  • Single Leg Deadlift – Hold onto the handle with both hands and shift your weight into your LEFT leg. Keep your back straight and abs tight as you hinge from your hips, and lift your RIGHT leg up straight behind you. Use the hamstring and booty on the LEFT leg to come back up to standing. Always keep the crown of the head and the back leg in one straight line. Complete all repetitions on the LEFT leg, then switch sides.
  • Rear Lunges – Flip the kettlebell upside down, and hold the “bell” with both hands. Shift your weight into your LEFT leg as you step your RIGHT leg back behind you into a rear lunge. Press through the front heel to come back up to standing, and repeat staying on the same side. Once you finish all repetitions on your LEFT leg, repeat with the RIGHT side. *BONUS – If you want an extra challenge try twisting toward your front knee!
  • Figure 8 – Hold onto the handle with your RIGHT hand and lower into a squat position with the kettlebell in between your legs. With the RIGHT arm, swing the kettlebell around the outside of your RIGHT leg, and behind. Pass the kettlebell between your legs into the LEFT hand, and swing it around the outside of the LEFT leg. Continue creating this “figure 8” pattern around your legs for 10 repetitions in one directions, then switch the direction. One direction will feel much more natural than the other!

Get your FREE printable version HERE!

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