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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
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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 |
I did tabata #1 today because I decided to stop using a dumbbell in replace of a kettlebell! I ordered one today so hopefully i’ll have it by next week.
Private Member |
Did Beginner Strength #2 as well as this 5 min butt one! Good workout!
Private Member |
pilot butte, saskatchewan, canada
boo, I only have Iphone 4 and I can’t download the app as it required IOS 8 or 🙁
Private Member |
oakland, ca, usa
30 lb KB. Did anyone else just feel it in low back? My back felt so fatigued. 2 rounds
Private Member |
I did when I used my heavier KettleBell but then switched to my 18lb which is fine enough for me and I still get a great burn from it. My favorite weight actually, especially for the pendulums and forward leans because I have a weak lower back that I continuously need to fine tune. Try this workout again with a lower weight and see if it helps you to feel it in your buns rather than your back.
Private Member |
pilot butte, saskatchewan, canada
I felt it during the weighted side lunge for sure….
Private Member |
surprisingly I also felt it during the weighted side lunges which made this excercise hard for me…
Private Member |
I am having the same problem with burning in the lower back. I was wondering if my form was incorrect???
Private Member |
lake tahoe, nv, usa
If you were experiencing burning sensation, then it’s most likely because your glutes are not strong enough and your lower back was trying to compensate – this means that strengthening your glutes should be your priority in order to avoid lower back problems in the future. If you were experiencing pain however, it could have been due to improper form or maybe you have some misalignment in your posture and load bearing joints. If that’s the case I suggest you start working on your posture. I have Postural therapy routines in the ZGYM.
Private Member |
Thanks so much!
I think it is burning so I’ll work harder on my glutes!
Private Member |
first round I used for #1 and #2 40lbs ktb and my lower back was screaming , I did total of 3 rounds with 25lbs ktb and it still was bit too painful, in last round I changed exercises without leaning forward as much , like regular back lunge with body straight and side lunge holding ktb in one hand alternating, lowering body and ktb on the side rather than center. Its better to change exercise a little than put your back out. Felt it more in my back than butt. Still very good workout. Thanks Zuzko!!
Private Member |
los angeles, ca, usa
One thing I can recommend is to really focus on contracting your abs. If I don’t, I can end up dumping into my low back, so for all of the KB swings/pendulums/etc… I always really focus on tight core. Hope that helps a little. 🙂
Private Member |
la valette-du-var, france
Thanks Zuzka for this short one 🙂 I could definitely feel it in my glutes 😀
I LOVE YOUR BATHING SUIT !!! So chic !!!
Private Member |
3 rounds + 2 miles. I enjoyed this one and also felt it working my lower back as well. It felt good though. I don’t think I usually work those muscles!
Private Member |
pilot butte, saskatchewan, canada
Used a 26LB KB, good short workout, found my back was fatigued too!
Private Member |
25lb KB. Awesome! I was tired today so this was enough. I LOVE the interval timer you added to the screen. That is so helpful for me. I always get messed up during the workouts because you say something (like, “10 seconds left”!) and I think the exercise is done but it’s not so thank you so much for adding that feature. Now I can listen for the beep!
Private Member |
I used my 25# KB for this workout, then follow up with Body Crush #12X because I love the box jumps! 330 calories burned.
Private Member |
medicine hat, alberta, canada
phew,,,I did this routine 2 times and I’m exhausted I used a 15 pound dumbbell because I cannot use a kettlebell the handle is too fat to rip my hand around even wearing non-slip gloves it’s too precarious. if someone made kettlebells with dinner handles I would have such joy using a kettlebell except for the smashing into my wrists that would kind of bug me so I would have to be extremely extremely careful. Personally I find them to be awkward and weird, the ones that I’ve seen at the gym and pick them up and at Walmart and tried them out,, they’re just a big glob of cement with a gigantic thick handle that I can’t even touch my fingers around even the small one ie: 5 or 10 pounds.
so I help my dumbbell in my hands one hand on top of the other and held it so that it was straight up and down and did my pendulum swing that way and my kettlebell swings or dumbbell swing lol, and did the rest normally held onto the dumbbell with one hand while I did my side lunches and front lunges held onto it with both hands as there’s enough room in between the dumbbell on the bar to have both my hands I have really small hands so anyway, I did it and it was really hard and now I’m going to do 100 squats in 3 minutes. I have high hopes. thank you Zuska for this workout.
what a beautiful pool you have been living by this pool for many years now…how nice is that. I love the mini waterfall on the side. And those trees are fantastic. Could you do a coffee talk with a walk through the pool garden for us. As I want to see the beauty of it all. It is very calming and serene looking. I couldn’t tire of it. Do you get to eat the fruit off the trees.? Have a great day T.
Private Member |
medicine hat, alberta, canada
Dinner handles ,,,hahahahaha * THINNER handles