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Emily Skye Shares Her Favorite Kettlebell Exercises for a Better Butt

We're a big fan of kettlebell workouts. They're great for toning and sculpting and serve double-duty as a killer cardio sesh too. So, we had Australian personal trainer Emily Skye, creator of the F.I.T. programs, create a high-intensity kettlebell workout for us that burns a ton of calories while also majorly sculpting your booty. You're welcome! (Next, see Skye's 5 HIIT Moves You Can Do Anywhere)

How it works: Perform each exercise for 30 seconds back-to-back, without resting in between. When you get to the end of the circuit, rest for 30 seconds, then repeat all five moves again. Perform four to five rounds if you're a beginner, or up to eight rounds if you're more advanced.

You will need: One kettlebell of a challenging weight (Skye recommends between 15 and 25 pounds)

Kettlebell Swing

Begin with legs shoulder-width apart and toes pointed slightly outwards. With the kettlebell on the floor in front of you, grab the bell by the handle with both hands. Hinge at the hips, bringing the kettlebell back and between your legs. Keeping your core engaged, forcefully propel the kettlebell forward by thrusting your hips and contracting your glutes. The kettlebell should swing to chest height before you let gravity take over, bringing it back between your legs.

Wide-Leg Squat

Begin with legs wide and toes pointed out, holding the kettlebell with both hands, letting it hang down in front of you (you can also hold the bell to your chest). Keeping your core engaged and your back straight, come all the way down into a squat, touch the kettlebell to the floor, then squeeze your glutes as you come back up to standing.

Romanian Deadlift

Stand with your feet hip-width apart and hold the kettlebell with both hands, letting it hang in front of you. Keeping a slight bend in the knees, slowly bend down and lower the kettlebell to the ground. Squeeze your glutes as you come back up to standing. (Here, 5 Kettlebell Moves You're Probably Doing Wrong and How to Fix Them.)

Glute Bridge

Lay on your back with your knees bent and feet flat on the floor. Flatten your back on the ground and rest the kettlebell up on your hips. Keeping your core tight, thrust your hips into the air, squeezing your glutes at the top. Slowly lower hips back down.

Figure Eight

Begin with feet shoulder-width apart and your core engaged. Take a step backward with one foot and lower into a reverse lunge. Pass the kettlebell underneath your leg to the opposite hand, then come back up to standing. Repeat passing back and forth.

 

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