Summer is here and in full force! Get ready to rock your shortest shorts with 5 moves that’ll kick your booty and legs into high gear. For the purpose of this workout, I used 10lb dumbbells and 26lb kettlebells, but this will depend on you and your personal fitness level.
Hold a kettlebell in front of you, hugging the elbows to your body. Do the squat check:
- feet shoulder width apart
- toes slightly out
- squeeze the butt and pull the abs to your spine
Pop your butt back like you are trying to close a car door. If you can keep your chest up* with the core engaged and the heels down, squat to below parallel. The lower you go, the more results you’ll see. Drive up through the heels and repeat 20 times.
*There should be no rounding in the back at all.
One-legged Kettlebell Deadlift
Step the right foot behind the left while maintaining a slight bend in the back leg. Fold forward, keeping your back straight and shins vertical. Allow the back leg to lift up, moving towards being parallel to the ground. Move in a controlled manner, stabilizing through the front foot. Change legs and repeat 10 times on each side.
These are phenomenal for strengthening the booty. Turn them into a strength and cardiovascular exercise by adding a quick drive and knee rise at the end. You’ll want to cycle through these quickly to get the heart rate up. Step the right foot onto a box or stable bench, holding two dumbbells at your sides then press into the right heel as you step onto the bench and drive the left knee to the ceiling. Step back down and immediately initiate your next drive. Keep the chest up throughout this movement and engage your abs to help to stabilize the core. Repeat 10 times for each leg.
Bulgarian Split Squat
Step into a big lunge with the top of your right foot resting on a stable bench. Start with the hips high, while holding a dumbbell in each hand. Lunge the hips straight down. Repeat 10 times on each leg.
Kettlebell Sumo Squats
Thesereally get deep into the gluts to ensure your bits stay perky. Start with a wide stance with the toes slightly pointed outwards. Let the kettlebell hang between your legs. The arms do not need to be engaged. Engage the abs and pop the butt back, sitting into the heels while keeping the chest up. Squeeze the gluts to drive out of the bottom. Repeat 20 times.
Cycle through the workout 3 – 5 times depending on your fitness level. Feel free to add a couple of short sprints or a few minutes of jumping rope at the end of each cycle to keep the heart up and add a cardiovascular element. Most importantly: have fun and don’t be afraid to show off your sexy legs!
–Tanell Pretorius, Fabletics Master