This week we asked Instructor Kevin McGuire for a killer booty work out.
It's become the focus of workouts worldwide, and most women want that bootylicious ass! So here is the intimate booty workout. These 6 exercises that will tone and strengthen your glutes and get your butt looking like a perfect peach. All you need for this workout is a Kettlebell and yourself.
Number one has to be the KB swing. A functional move that will instantly fire up your glutes when done correctly (and form is key) Perform 20 swings.
Drop down to the floor for single leg glute bridges - 20 each leg (power up into the bridge in 1 count, squeeze at the top, then control the lower down in 3 counts)
KB sumo squat with plank jump out. At the bottom of every squat place the KB on the floor ,shoot your legs back into a high plank before jumping back into the wide squat and repeating - 12 reps
Single leg weighted deadlift (Another exercise where form has to be on point to avoid injury and activating the wrong muscles) perform 10 slow and controlled reps on each leg. Working leg should be almost straight with just a slight bend in the knee.
Skater jumps. These are sure to get you feeling the burn in your gluteus maximus - do 20 (touching the floor on every side whilst keeping the chest up.
Grab the KB, and perform 16 curtsy lunges alternating legs (8 each side) being mindful of knees always tracking over toes. Hold the KB to your chest and pull elbows in.
Finish off with 10 explosive plyometric squat jumps.
That's the set. Now repeat it all 2 more times for the ultimate booty!
REMEMBER- The aim of this workout is to work your muscles to near failure, so the reps specified are a guide and should be adjusted if necessary.
Choose a KB weight that challenges you whilst still allowing you to do all exercises with correct technique.
Always add modifications if needed.