Butt Shaper Workout

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Hi Everyone!

Are you ready to sculpt a strong, round booty? It’s workout time!
Today’s workout is focused on the lower body (and the soreness of my glutes today speaks for how effective it is!) It also incorporates some great movements for strengthening your core at the same time.
A strong core helps power your movements and preserve the proper biomechanics for all of the lower body exercises.
The lower body exercises are designed to work your butt from every angle to lift and shape your backside. When combined with a healthy diet and enough sleep, exercises to sculpt your glutes are one of the most efficient ways of reducing (or eliminating!) cellulite. The large muscles of the lower body also burn a lot of calories, and can help you improve your metabolism and burn more fat all over your body.
As always the workout is below!
Yesterday I only had time for a run, so today I will be focused on working my lower half. The picture below shows the breakdown of my run. I did a comfortable paced run. The area I run in averages two hills per mile, which increases the challenge a bit.
run breakdown
Have Fun!
Melissa
 
PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page.

Click the link to get your own Gymboss Interval Timer!

This workout can be performed as a HIIT 15 round 10/50 workout.

I completed this workout for Reps. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Kick Switch
2. Warrior Deadlift (right)
3. Warrior Deadlift (left)
4. Pretzel (right)
5. Pretzel (left)
6. Side Squat Lift (right)
7. Side Squat Lift (left)
8. Kneeling Side Kick (right)
9. Kneeling Side Kick (left)
10. Down Dog Hop (right)
11. Down Dog Hop (left)
12. Plie Jump
13. Prone Leg Lift (right)
14. Prone Leg Lift (left)
15. Goddess Heel Lift 

Repeat 1-3X

butt workout kneeling side kick

 

6 thoughts on “Butt Shaper Workout

  1. kerrigan007

    Another great one! My butt cheek (the one on the floor) was hurting like crazy during the pretzel; I guess I’ll need to practice this more often.
    Thanks Melissa!

  2. Melissa,
    This single exercise works virtually every muscle in your body, it’s called the Pass-Thru Figure-8 and uses a unique 2-handle Kettle Bell-2.

    Here it is:
    1) Stand up with legs spread apart and bent slightly and grab Kettle Bell-2 with right hand (right handle)
    2) Bend slightly and pass the Kettle Bell-2 between your legs (front to back) and grab behind you with your left hand (left handle)
    3) Stand up straight and lift Kettle Bell-2 up with left arm bent at 90-degees until level with left shoulder
    4) Bend down slightly and pass the Kettle Bell-2 between your legs (front to back) and catch behind you with right arm (right handle)
    5) Stand up straight and lift Kettle Bell-2 up with right arm bent at 90-degees until level with right shoulder

    You can easily adjust the exercise, bend deeper, lift higher or add weights to the Kettle Bell-2… simple and effective whole body workout in just (1) exercise.

    Thank you!
    Gary

  3. Cllaudia

    Melissa do you have any idea why when i click on this video through you website it doesnt play because it says I am under restricted mode? Ive tried looking into all the possibilities why this is happening but cant figure out why I need this exercice!,

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