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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 |
Hi is it just me or is there no sound ?
Private Member |
Great one. ANOTHER one of my faves. I did 4 rounds! The backward lunge was surprisingly hard!
Private Member |
tx, usa
I LOVED this workout! My favorite 5 min workout so far! I did it twice plus one round of 5 min workout #35. Happy Friday!!
Private Member |
ky, usa
Added 5 minute #33 and 5 minute #35 to this one today and burned 236 calories.
Private Member |
Thank you for allowing me to download the timer. I have already used this app and that is convenient!
Private Member |
Hi Zuzka,
I used a 25 lb KB. It was an intense & fun wo! I did it twice. Happy Friday! xoxo
Private Member |
canada
Yeah! Thanks for the link to the timer… this is great
Private Member |
bogotá, d.c, colombia
oh wow. 27,33 lbs. hard. did it after zshred 12. couldn’t keep up the pace. 30 pendulums, 40swings, 12 backward lunges, 20 side lunge jumps, 14 one leg goblets.
Private Member |
3 rounds for me with 12kg KB…. awesome workout! Thank you Zu!
Private Member |
Какой вес гири в килограммах должен быть для тренировки ? What is the weight in kilograms of weights should be for training?
Private Member |
lake tahoe, nv, usa
My kettlebell is 26lbs. Please write comments in english. I used google translate but it doesn’t always work very well.