WORKOUT | BIKINI KETTLE BANDBy Katrina Scott on
ARMS, BOOTY, CORE....
YOU'RE ABOUT TO TONE & TIGHTEN IT ALL, BABE!
Grab your kettlebell and mini band because we're about to sweat and burn with today's new workout!!
Strengthen your inner thighs, hamstrings, booty, back, shoulders, biceps... EVERYTHING in just 8 minutes!
Bring on the total toning!! Give it everything you've got! You're going to absolutely LOVE this...
Using AppleTV? Watch on YouTube HERE!
Download your printer-friendly Move Guide HERE!
MOVE 1: Sumo Squats + Upright RowWarms up your inner thighs, booty, biceps and shoulders! Begin with your legs wider than hip-width apart and feet pointed at a 45 degree angle. Hold a kettlebell with both hands in front of your body. Slowly lower down, making sure your knees don’t go past your toes. As you straighten back up, raise the kettlebell by your chest with your elbows pointing out. Make sure to engage your core throughout the move. Complete 8 reps.
MOVE 2: Single Arm Kettle SwingDO MOVES 2-4 ON ONE SIDE, THREE TIMES, THEN REPEAT ON THE OTHER Tones your hamstrings, inner thighs, booty and shoulders! Stay in the same position with your feet at a 45 degree angle. Switch the kettlebell to your right hand. As you lower down and push your booty back, swing the kettlebell between your legs. Make sure to keep your spine neutral and not rounded. As you straighten your legs, swing the kettlebell in front of your body until it’s parallel with the ground. Make sure to engage your core as you straighten up. Complete 3 reps then immediately move onto the next move.
MOVE 3: Single Arm Squat + RowStay in the same starting position from the previous move. Drop down into a squat and touch the kettlebell to the ground. Make sure your knees don’t go past your toes and keep your spine neutral. Straighten your legs and lift the kettlebell straight up by your chest, with your elbow out to the side. Complete 3 reps.
MOVE 4: Side Lunge + PressStrengthens and tones your thighs, booty, shoulders and biceps! Start with your feet together and kettlebell in your right hand. Step about 2-3 feet to the side with your right foot. Lower down into a side lunge, tapping the kettlebell to the ground and sitting back with your booty. Make sure your knees don’t go past your toes. Push off the ground with your right leg and straighten up, balancing on your left foot. Curl the kettlebell up to your chest. Continue balancing on your left leg and raise the kettlebell directly above your head. Lower back down into a side lunge with the kettlebell down by your right foot. Complete 3 reps. Repeat Moves 2-4, three circuits through, then switch sides.
MOVE 5: Shuffle, Squat + PressTones your outer thigh, booty, quads and shoulders! Begin standing with your feet hip-width apart with a mini band wrapped around your legs, just above your ankles. Hold a kettlebell to your chest with both hands. Take two small steps to the right, making sure to keep your legs slightly bent while you shuffle. Perform a deep squat by bending down and sitting back until your legs reach a 90 degree angle. Make sure your knees don’t go past your toes. As you straighten your legs and stand up, push your arms straight up and raise the kettlebell above your head. Repeat the move by shuffling to the left. Complete 8 reps per side, 16 total.
MOVE 6: Deadlift + Booty KickbackSculpts your booty, hamstrings, shoulders and biceps! Keep the mini band around your lower legs and stand with your feet hip-width apart, knees slightly bent and the kettlebell held in both hands in front of your hips. Bend from the hips and lower the kettlebell to the ground. Maintain a neutral spine. Stand back up, while still maintaining the slight bend in your knees and lift the kettlebell up to your chest. Keep your elbows out to the side. While still holding the kettlebell by your chest step your left foot back and tap the ground behind you. Bring it back and tap your right foot back.Complete 10 reps.
MOVE 7: Booty-Ful Plank + TwistTones your outer thigh, booty, core and arms! Begin in a plank with the mini band wrapped around your legs just above your ankle. Make sure your hands are directly below your shoulders. Step out with your left leg and tap the ground. Bring it back in. Do the same with your right leg. Engage your core throughout. Grab the kettlebell with your left hand and swing it below your body to the right. Twist up and lift the kettlebell to the left so that it is in line with your shoulders. Repeat two more twists with the kettlebell. Complete 5 reps of the entire move then switch sides.
MOVE 8: Burn It Out!
Tones your outer thigh, booty and core!
Begin in a plank position with the mini band around your legs just above the ankle. Make sure your hands are directly below your shoulders.
Step out with your left leg to the side. Bring it back in. Repeat with the opposite leg. Engage your core throughout the move and make sure to not lift or drop your booty! Complete 14 reps, 7 per side.