A Kettlebell Butt Sculpting Routine

There are several kettlebell movements which are fantastic for sculpting the butt (primarily the swing) and I push them on every lady who inquires so if you’re motivated here’s an effective workout.  Perform this workout with a challenging weight – don’t be a weenie. (20-25-35 pounds for women, at least 35 for men)  This is another round robin workout.  Conduct an exercise, rest briefly, do the next, rest briefly and then rest a minute after finishing the round.  I’d shoot for 20 minutes and work your way up to 40 minutes.  (If you don’t have to rest between exercises – then don’t, and if 10 reps isn’t enough for the weight you’ve selected then increase your repetitions)

Swings: 10 reps

Straight Leg Dead Lifts: 10 reps

Swings again: 10 reps

Single Leg Dead Lifts: 10 reps each side (The free leg should leave the floor and extend behind you for counterbalance)

Suma Squats:  10 reps (With the weight dangling between your legs, squat and bounce it off the ground – explosively)

Swings again: 10 reps

Squats with the Kettlebell held behind your neck:  10 reps

Swings again: 10 reps 

REMEMBER WITH SWINGS – USE YOUR PELVIS AND BUTT CHEEKS TO PROPELL THE WEIGHT FORWARD – THE ARMS AND SHOULDERS DO NO WORK.

This entry was posted in Body Sculpting and Exercises. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>