My all time favorite “weighted” exercise is Kettlebell Swing. If I had to choose only one exercise for shaping up my butt, and strengthening the posterior chain of muscles for the rest of my life, I would pick the kettlebell swing. It’s a low impact, high intensity dynamic move that raises up your heart rate, improving cardio, and working your back, glutes, hamstrings and core. Thank to it’s dynamic nature you can get an amazing workout in a very short period of time. There’s a great benefit in owning a kettlebell and having it handy at home, because if you don’t have the time to go to the gym, or for a run, or even do one of our full length ZGYM workouts, you can grab that little beast and whip through this workout in 5-7 minutes. Done. Your glutes will be instantly tighter, you’ll raise your metabolism enough to keep burning fat hours after this workout, and most importantly, you’re going to feel amazing, because the released endorphins are going to be through the roof!

I’m using my Beast for this workout which is a 44lb kettlebell. I used to do swings with my 26lbs but it’s no longer challenging for me. If your kettlebell feels too light for 20 consecutive swings, and you don’t have a heavier weight, you can increase the challenge by doing one arm kettlebell swing alternating arms.

I also tried to make this workout more fun by adding some ab focused plank exercises which will also help to remind you to keep your hips square during the swing. These two exercises are great to combine in a routine because they compliment each other very well.

I don’t use any music in my videos, so please play your favorite list of songs that motivate you to workout and have fun!!

Warm Up Routine

Cool Down & Stretching

Workout Breakdown

Time Challenge – Try to complete this workout in less than 5 minutes.

1. KB swing x 20 reps

2. Plank Row (bodyweight) to cross knee tuck x 10 alt.

3. KB swing x 20 reps

4. Plank side to side jump/ push up x 10 alt.

5. KB swing x 20

6. Plank side knee tuck twist x 10 alt.

7. KB swing x 20

8. Plank to Squat Jump x 10

9. KB Swing x 20

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It took me 7 minutes and 14 seconds. Next time you do this workout try to beat my time and eventually try to complete this workout under 5 minutes.