14 Days to Totally Toned! {BUTT}

ttgfwbWow! The week is already half over! So far this week we have covered Arms, Legs and now its time to tone that Butt! Below I have added some of my all time favorite butt workouts as well as a newer one {the Kettlebell Swing} I’m really excited about this workout and I hope you are too!

After you complete your first round of 14 Days to Totally Toned {Arms} AND 14 Days to Totally Toned {LEGS} transition straight into the workout below.

BUTT

Just a few things before we get started:

  • Feel free to leave out and workouts that require a kettlebell if you do not have one
  • Push your body, but know your boundaries make sure all workouts are being done safely
  • Increase or decrease reps to fit your fitness level

Reps and Sets below are personal suggestions – Do what is right for you – Pick from 2 sets/2x a day {this is what I do}, 1 set/2x a day or 1 set/4x times a day. Work at your level!

Plié Squats:

20 reps /2 sets {repeat twice a day}

hot-body-yoga-4

  • Stand with your legs wider than shoulder width apart and toes turned out
  • Put your hands on your hips
  • Lower your body until your thighs are parallel to the floor
  • Slowly push yourself back to the starting position
  • Repeat

Kettlebell Swing: {If you do not have a Kettlebell you can leave this one out}

20 reps/2 sets {repeat twice a day}

kettlebellswing1

  • Hold kettlebell by handle with both hands
  • Swing kettlebell between legs act like you are trying to hit yourself in the butt
  • Thrust hips forward, straighten knees, and squeeze glutes to swing kettlebell through legs and up to chest height
  • Allowing gravity to assist, swing weight down, hinging at hips and pressing butt back to bring kettlebell through legs
  • Immediately go into another swing, bringing kettlebell to chest height

Hip Raises:

20 reps/2 sets {repeat twice a day}

1203-hip-raise

  • Lie face up on the floor with your knees bent and your feet flat on the floor
  • Raise your hips so your body forms a straight line from your shoulders to your knees
  • lower your body back to the starting position

Single Leg Hip Raise:

20 reps {each leg} /2 sets {repeat twice a day}

mov2_puente_pierna_womenshealth

  • Lie face up on the floor with your left knee bent and your right leg straight.
  • Raise your right leg until it’s in line with your left thigh
  • Push your hips upward, keeping your right leg elevated
  • Slowly lower your body and leg back to the start position
  • Complete desired reps
  • Switch legs

Walking Lunges: {with or without dumbbells}

20 reps {each leg} /2 sets {repeat twice a day}

walking-lunge

  • Step forward with your right leg
  • Shift your weight to your right foot
  • Without pausing, step your left leg in front of your right
  • Repeat the lunge with your left leg in front.

Clam Shell:

20 reps {each leg} /2 sets {repeat twice a day}

1203-clamshell_0

  • Lie on your left side on the floor, with your hips and knees bent 45 degrees
  • With heels together raise your right knee as high as you can without moving your pelvis
  • Return to the starting position
  • Complete desired reps
  • Switch legs

Donkey Kicks:

20 reps {each leg} /2 sets {repeat twice a day}

Donkey_kicks1

  • Start on your hands and knees
  • Keep your core tight and back flat
  • Raise 1 leg and keeping knee at 90 degrees
  • Push that leg as high as you can in the air
  • Lower back down
  • Repeat

Directions: Do each workout {including video} 2x a day for the next 14 days

{Special Thanks to Workout LabsWomen’s Health & Women’s Heath UK!}

In case you missed it…

gfwbtt

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2 thoughts on “14 Days to Totally Toned! {BUTT}

  1. Pingback: 14 Days to Totally Toned {ABS} |

  2. Pingback: 14 Days to Totally Toned {CARDIO} AND printables |

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