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The Unofficial BBG Butt Workout from Kayla Itsines

From Cosmopolitan

If you’ve ever tried Kayla Itsines’s wildly popular Bikini Body Guide (BBG) Workouts, you’re probably O-B-S-E-S-S-E-D with both Kayla and the way the program has transformed your body before your eyes. (Hi, abs!)

But chances are, you’ve also noticed that the BBG guides and app - which provide specific workouts for your legs, abs, and arms - overlook one essential area: the butt.

It’s why Cosmopolitan.com asked Kayla Itsines exactly which signature moves she’d include in the workout of your dreams, a BBG-style ass-kicker that zeros in on the booty. Here are the moves she said she’d include:

Photo credit: Kathleen Kamphausen / Krystalina Tom
Photo credit: Kathleen Kamphausen / Krystalina Tom

To perform the following workout BBG-style, start with circuit one and cycle though the exercises as many times as you can in seven minutes. Then rest for 30 seconds and progress to circuit two, performing the moves in order and getting through as many rounds as you can in seven minutes. Rest for another 30 seconds and take it from the top, performing circuit one and circuit two a second time to finish strong.

THE MOVES

CIRCUIT 1

1. Reverse Lunges With Knee Lift

How to do it: Start with your feet hips-width apart, feet facing forward. Take a large step backward with your right foot. Keeping your shoulders stacked over your hips, bend both knees 90 degrees. Press into your front heel as you straighten your left leg and drive your right knee forward and up to hip-height. That’s one rep. Perform 10 to 15 reps on the right side, then switch sides and perform 10 to 15 more reps.

2. Broad Jumps

How to do it: Standing with your feet hips-width apart and feet facing forward, bend your knees and raise your arms in front of you. In one explosive movement, swing your arms back and extend your legs to jump as far forward as you can, landing with soft knees. Continue for 10 to 15 reps.

3. Weighted Lunges

How to do it: Grab one 8- to 12-pound dumbbell in each hand and stand with your feet about hips-width apart, toes facing forward. Take a large step forward with your right foot. Keeping your shoulders stacked over your hips, bend both knees 90 degrees. Press into your right heel as you extend your right leg and take a large step forward with your left foot to come into a second lunge. That’s one rep. Continue to alternate sides for 10 to 15 reps.

4. Jump Squat

How to do it: Standing with your feet hips-width apart and feet facing forward, bring your hands together at chest level. Keeping your knees behind your toes, bend your knees to sit your hips back into a squat. In one explosive movement, extend your legs to jump straight up as high as you can, landing with feet in starting position, knees soft. That’s one rep. Continue for 10 to 15 reps.

CIRCUIT 2

5. Step-Ups

How to do it: Stand in front of a bench or sturdy chair, and place your right foot on top of it. Extend the right leg to step your left foot up. Step down with your right foot, then step down with your left foot. That’s one rep. Continue to lead with the right foot for 10 to 15 reps, then repeat the same amount leading with your left foot.

6. Sumo Squats

How to do it: Stand with your feet slightly wider than shoulders-width apart, feet facing outward. Grasp your hands together at chest-height. Keeping your chest high, bend both knees at least 90 degrees to bring your butt toward the floor. Next, press into your heels to extend your legs, giving your butt a squeeze at full extension. That’s one rep. Continue for 10 to 15 reps.

7. Jump Lunges

How to do it: Stand with your feet about hips-width apart, toes facing forward. Take a large step forward with your right foot as you raise your left hand to shoulder height and drive your right arm behind you. Keeping your shoulders stacked over your hips, bend both knees 90 degrees. In one explosive movement, extend both legs and jump straight up, driving your right hand forward and left arm backward for momentum, and landing with your left foot in ahead of your body and right foot behind you. Immediately lower into a second split lunge, then jump back to starting position to complete one rep. Continue to alternate lead arms and feet for up 10 to 15 reps.

8. Broad Jump Burpees

How to do it: Standing with your feet hips-width apart and feet facing forward, bend your knees and raise your arms in front of you. In one explosive movement, swing your arms back and extend your legs to jump as far forward as you can. Landing with soft knees, place your palms on the ground framing your feet, and hop both feet back into plank position. Hop your feet back to starting position and come back to standing to complete one rep. Continue for 10 to 15 reps.

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