Name: Playbook - Katie Smith - Kettlebell Booty Workout
Uploaded: 2023-05-10T16:39:34.039Z
Duration: 45 min
Description: Kettlebell Booty Workout

This circuit requires 1-2 kettlebells and a resistance band. It will have your booty burning & you burning tons of calories! Perfect for a quick and challenging HIIT style leg day.

Grab your resistance band and get ready to warm up your booty!

Resistance Band Side Steps

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Monster walks

Glute Activation

This circuit requires only 1-2 kettlebells and will have your booty burning! Perfect for a quick and challenging HIIT style leg day.

- Keep your feet wide and toes slightly pointed out
- Start with the deadlift; slightly bend your knees, push your hips/butt back as you lower the kettlebell
- Keep your core engaged and your back straight
- Squeeze glute muscles as you stand back up
- Right after the deadlift, go into a sumo squat. Remember to keep your back straight, core engaged and head neutral. Use those glute muscles!

Kettlebell Deadlift to Sumo Squat

- With a kettlebell in front of you in both hands 
- Perform jump squats taking the kettlebell to the ground with each rep

Kettlebell jump squats

- With a kettlebell in each hand perform a RDL
- Slightly bend your knees, push hips/butt back as you bend forward. Keep your core engaged and your back straight
- Only bend forward as far as you can comfortably to avoid lower back pain

Kettlebell RDL

- Begin with kettlebell in both hands
- Step back with the first foot and lower until both knees are 90 degrees
- Pulse up and down and then push through front heel to stand up
- Repeat with the opposite foot

Kettlebell Alternating Pulse Lunges

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell Booty Workout

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