Site navigation and social media links
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
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
Please login to use the Progress Tracker.
Similar Workouts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
canada
That was awesome! Good quick cardio session after my weight training! 🙂
Private Member |
williasmport, pennsylvania, united states
The last exercise was so hard and I bet I did like 20% of it 🙁 MY KB is just 10 lb but I think I am ready for a heavy one. I remember the first time I did pendulums I couln’t do more than 10 in a row..today it was less hard even after doing Summer Shred #3 from yesterday. chopped off almost a minute from last time I did CS#3!! 🙂 about to finish my first month back and what a difference in how I feel! :)….pants are still tight but they at least fit
Private Member |
viña del mar, chile
Few words:
-Tabata : side jump lunge/ Mont. climber ( of course 4 minutes) 😀
-2 times I did 5 minutes wo # 36 BUTT ; pendulum with 20 kilos KB, all of other exercises with 12 kilos
-5 minutes wo # 13, I didn’t do Ninja jump tuck, instead of that, I did plank jump to jump tuck 🙂
-Mix ABS # 32/35, 9 exercises 30/10…. 6 minutes!
I’m tired, good night ! 😀 kisses to all of you!! <3 😀
Thanks Zuuuuuuuu!!!! 🙂
Private Member |
kingsbridge, devon, uk
Amazing workout Z!
I did 2x rounds and 1x 5min #35
I’m so loving these challenging workouts and I never get bored.
You are doing an awesome job and you look amazing ,such insperation.
Much Love
Alex x
Private Member |
cambridgeshire, england, uk
Did 2 rounds of this yesterday with 10 kg kettlebell, then did 4 rounds of a tabata workout, really felt it in my lower back muscles at the time but this morning can definitely feel it has worked my glutes! Love it!
Looking forward to doing summer shred #4 again today!
Have a good weekend everyone! Xx
Private Member |
Zuzki, how much does your heavy KB weigh? I mean the huge one, you once said you only use it for double arm swings.. I’m not sure if i should order a 16 kg or 20 kg KB…
Loved this 5 min shred 🙂
Private Member |
My butt is still feeling the burn after doing this last night This is something that I can easily do every day. I will have to try some of her other 5 minute exercise videos.
Private Member |
Very nice and “quiet” workout – I enjoyed it very much. Thanks. 🙂
Private Member |
manchester, united kingdom
This is a great five m!!!inute workout my bums burn!! used my 26lb kettlebell heart rate up!! thanks z xoxo
Private Member |
3 rounds – just done this and now I’m going to do the 5 minute workout #37….i used my 12 kettlebell……I’m so sweaty!