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5 Minute Fat Burning Workout #36 - Butt
May 29, 2015 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Having a butt seems to be the new trend 🙂 so I’ve put together a workout that combines some of the most effective exercises for building a shapely rear end. You’re going to need a kettlebell and I suggest you challenge yourself. My kettlebell is 26lb which is a medium weight to do the swings and pendulums. If you don’t have a 26lb KB yet, I strongly suggest you get it because the KB swing alone is totally worth it. Even if you can’t press the KB overhead, it’s ok because you can use a dumbbell for presses. However you can’t use it for any type of swing (snatch) or the pendulum. You can’t really swing the dumbbell if the center of it’s gravity is in the middle of your palm. You can pull it and use your shoulders, but you won’t be working your hips, glutes and the posterior chain of muscles which would mean completely missing the benefits of the classic KB swing. Since the Kettlebell is basically an extension of your arm (or arms), you have to use your hips and momentum to swing the KB up and forward, which fires up every fibre in your glutes.
Try this workout and also try the interval timer Seconds Pro that I’m using. It’s great for Tabata, Hiit, circuit training, and for creating your own custom interval workouts. You can set it up so that it speaks to you and lets you know what exercise comes next which is very beneficial when you’re having a hard time remembering exercises and their sequence of order. You can also use your own music in the app and share your workouts with friends. Here are the links you can use to download the app and this particular workout timer:
Here’s the app:
http://www.runloop.com/go/seconds/app-store/zl36
Download the timers:
http://www.intervaltimer.com/timers/6367068-5-min-36-butt
Workout Breakdown
Intervals – 50 seconds work / 10 seconds rest
1. Pendulum
2. KB Swing
3. Lean Forward Backward lunge
4. Weighted Side Lunge Jump
5. One Leg Goblet Squat
Progress Tracker
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Awesome!!! I used my 20 pound KB did two rounds!!! 🙂
Private Member |
25lbs !!
Private Member |
williasmport, pennsylvania, united states
First 5 min workout after KB graduation…using 25lb and OMG don’t be fool by 5min!!! It was so hard specialy the pendulum and goblet. I may have to go down to 20 or 22 for those two! My form was harder to keep for these for the entire 50s. But awesome workout as always!
Private Member |
Poof! this is no joke with a 35lb’er I did all but the one leg goblet with it then switched down to my lovely 25lb as I just couldn’t get up lol 😀 😀 😐
Private Member |
curitiba, parana, brazil
Hi Zu…second wo of the day. Hard one…and I am very tired today! I did my crunches buy out also…now going to Muay thai class…hope I will have some strength to do something there…:O see you, take care…a great weekend to everybody!
1st time-5 min
1-30, 2-30, 3-30, 4-30, 5-15 (all with 12kg KB)
Crunches buy out- 60 crunches with 3kg DB on chest (legs up 90 degrees)+30 bicycle crunches twisting (holding 3kg DB)+30 sit-ups with 8kg KB (foot on ground)+30 reverse crunches twisting (with 4kg ankle weights both)+20 butterfly sit-ups+30 alt side plank crunches.
Private Member |
Is 10kg kettlebell enough to make your butt bigger and firmer?
Private Member |
samara, russia
124 reps (20 kg kettlebell)
Private Member |
samara, russia
126 reps (#1, 2: 32 kg kettlebell, #3, 4, 5: 24 kg kettlebell)
Brutal 😎 30 pendulums + 30 swings with 32 kg kettlebell in a row – a powerful start of the day 🤟
Private Member |
How can I find weekly work out schedule? I liked how the week was already set up and didn’t have to think about which work out to do. Can someone tell me where I can find them now. Thanks
Private Member |
lake tahoe, nv, usa
The weekly workout schedule is right on the ZGYM home page and also on the main home page under the main banner.
Private Member |
Thank you.
Private Member |
switzerland/, france
👙I could almost feel the freshness of the pool, morning birds singing. I miss it. Best time🌨🌨 of year to be summer ready👙👙