Hey there everybody!

If you want to have a perfect body in the summer, you should start to work out now!

This is a new series that will target mainly our gluts, to receive this nice round shape of the booty we all dream about.

To receive better results, we will need some weights. However for those of you who start now, I do recommend to start without weights at all, or with much lighter weights that I use, and increase the weighs gradually. This will protect you from injuries and pain.

Remember to execute the exercises with proper form even if this slows you down, and of course to have fun 🙂

Enjoy!

WARNING: Use at your own risk. Please see our disclaimer!

Round Booty #1 

Needed equipment:

• Swiss ball / Exercise ball (optional)- you may use a chair, or a sofa instead;
• A pillow (optional) – to protect your knees;
• Lighter weight- I used my 12kg (26lbs) kettlebell (optional)- you may do the exercises without a weight or use a dumbbell;
• Heavier weight- I used my 20kg (44lbs) kettlebell (optional) – you may do the exercises without a weight or use lighter one- kettlebell ot dumbbell; For the buy out- you need a weight;

WO:

Part1 (glute activation):

1. Frog Reverse Hypers x20;
2.  Table Top Bridge x20;
3.  Knee Supported Side Plank Leg Lift x20 each side;
4.  Straight Leg Fire Hydrants x20 each leg;

2 rounds

Part2 (glute strengthening):

1. Swiss Ball Hip Thruster x20 (swiss ball; lighter weight);
2. Kneeling Squat x20 (a pillow; lighter weight);
3. Elevated Curtsy Lunge x20 each side (yoga blocks; you may add weights if you feel like);
4. Swiss Ball Hip Thruster x20 (swiss ball; ligther weight);
5. Elevated Sumo Squat x20 (yoga blocks; heavier weight);
6. Elevated Backward Lunge x20 each leg (yoga blocks; you may add weights if you feel like);

2 rounds

Buy-out: KB swings x20 (heavier weight KB);