New Workout: Tight & Toned Booty – a HIIT Workout

Posted on May 9, 2014 at 1:32 pm by

Happy Fit Friday, babes (: I’ve been busy working at the studio, shipping out Glisten tanks, and working with my online personal training clients! Oh and I’m working on bringing the Glisten Gym to life, too! Lots to be excited (and exhausted) about!

Today’s WEDDING themed workout is focused on one of a woman’s favorite muscle groups to work out: THE BOOTY!


If your dress emphasizes your backside, this workout has you covered! We all want to look good from behind, am I right?! Plus it doesn’t hurt to have a nice butt even if you’re not getting married soon so technically this workout is for everyone (; This is a HIIT style workout so it’s going to blast fat fast, too. Bonus!

Equipment You’ll Need:

  • Timer
  • Kettlebell (25-35 pounds)
  • Chair or Box

Workout Printable/Breakdown:

Tight and Toned Booty Workout

Complete the following 3 times through:

1 Minute Kettlebell Swings: All of the power is coming from your hips. As you swing the kettlebell up, thrust your hips forward, squeezing your glutes at the top.

Sumo Squat with Alternating Leg Raise x20: Hold the kettlebell right in front of your chest. It stays there the entire time. Feet are wider than hip width apart and toes are slightly pointed out. Squat down as low as you can, keeping your back straight and chest up. As you come up from the squat, kick one of your legs out to the side. Alternate which leg you kick out.

1 Minute Burpee to Box Jump: Jump your feet back into the plank, jump your feet forward and jump up onto the box (or chair). Land in a deep squat on the box or chair. Power up into straight stance, while still on the box or chair. Hop down and repeat.

Weighted Lateral Step Ups x12 Per Side: Stand to the side of the chair. Hold the kettlebell at your chest – it does not move. Step up onto the chair with the foot closest to the chair and bring the other leg up (as shown in the picture) while driving your hips forward and squeezing your glutes. Do 12 reps on each leg.

1 Minute Squat Jumps: Start in a low squat position. Throw your arms back and jump up as high as you can and then land back in the low squat. Repeat.

Heel Dig Bridges x20: Lay on your back. Your shoulders stay on the ground the entire time and your heels stay dug into the floor. Rest the kettlebell right above your pelvic area. Let the weight sit on you – your hands should just be supporting it from falling. Slowly drive your hips toward the ceiling, squeezing your glutes as tight as you can. Lower back down.

If you do this workout there is no doubt that your butt will be on fire for daysss! Booty workouts are my favorite so I love putting them together!

Happy sweating, Glisteners!

xo, Jess


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