Outdoor Glute / Legs Kettlebell Killer Workout… For beginners & advanced!

Using single leg movements creates greater instability which enhances cores strength, as well as targeting the gluteus medius muscle in the butt, the muscle largely responsible for the side curvature of the body. Doing this plus your regular squats which target the gluteus maximus (the main butt muscle) will result in a beautiful butt, no two ways about it. These movements also engage the hamstrings – you want to develop them because it creates a greater distinction between your butt and legs. Finally, the compound exercises allow for your arms to be toned at the same time, which essentially means that you’re doing double the work in the same amount of time – perfect for anyone who is busy, or just wants to be efficient when they work out.

Be sure to warm up and warm down with some gentle stretches, lunges and bodyweight squats to ensure your muscles are activated prior to starting the session.

Move 1: kettlebell Single leg curtsy lunge – with overhead press option

Start with your feet hip width apart, knees slightly bent, cor on, holding a kettlebell at your nipple line. As if you were to curtsy to the queen, bring one foot behind your body as shown, lowering your torso in the process, and holding strong through the core. Keep toes pointed forward and hold for 2-3 seconds. To return to starting position, push through your front heel and squeeze your legs together. Repeat with opposite leg.

Complete this movement for 45 seconds, rest for 15 seconds, then another 45 seconds, and rest for 30.

COMPOUND OPTION: add an overhead press.

Engage the deltoids, traps, biceps by pressing the kettlebell above your head after you’ve completed the curtsy part of the lunge and are returning to your start position. Be sure to activate your core super strongly to maintain stability.

Move 2: kettlebell single leg hip thrusts – with chest press option

This move…. Nothing suss at all. At all. Laying on your back with your one knee bent, the other on the ground, pop the kettlebell between your hips, resting your hands on it so it doesn’t fall off. Holding your torso strong, raise your butt so your body is hovering just above the ground – this is your starting position! Slowly lift your hips to the sky, holding your leg in line so your hips are level and kettlebell stays up. Stop once you can’t raise your hips any higher, hold for 3 seconds and return to start position.

Complete this movement for 45 seconds using the same leg, rest for 15 seconds, swap legs and repeat for another 45 seconds, then rest for 15.

COMPOUND OPTION: chest press

After completing the thrusts on both legs, add a bit of arms into the mix! Holding one leg extended and one leg bent to hover just off the ground, grab the kettlebell above your nipples, keeping your arms tucked into your body and push straight up in a swift movement. Hold for 1 second at the top, then return to starting position very slowly - take 5 seconds! Once you reach the chest, let the kettlebell rest on your chest and lower your butt back to the ground, swap legs and repeat the arm movement.

Complete this movement for 45 seconds, rest for 15 seconds, complete for another 30 seconds and then rest for 30 seconds.

GOODNESS.. YOUR GLUTES! The Ultimate Outdoor Glute Workout

Focused on single leg movements, this engages the three muscles of the butt, not just the gluteal maximus which can often dominate in double leg exercises. It’s important to utilise all three muscles because it allows your butt to have that lovely curvature we’re all after; but it boosts your metabolism super high because you’re activating muscles that might not have been targeted so extensively. What’s more is that single leg movements challenge your balance and core strength too, which helps your posture, plus whole core region to become flatter, stronger and more toned.

Time: 10 minutes

Equipment: Resistance band (bonus if you have a handled resistance band and light dumbbells however they are not essential)

Three moves, based around a resistance band and one goal: create that dream butt without entering the gym. Yes, it is possible, you just need to know how – and here’s some moves which will take you there.

MOVE 1: Resistance band sumo squat (with an option of shoulder raise to extension)

what it works: glutes, hamstrings, squads, core, plus deltoids and traps if you do the arm movements

Wrap a resistance band around your knees and get into a sumo squat position by imagining you are sitting back on an invisible chair and holding your core strong. The squat itself targets the glutes, hamstrings and squads, and adding the band helps strengthen the often neglected ‘side butt’ muscle the gluteal medius. Working this muscle specifically, in addition to your overall butt, gives you that lovely curve on the side of your bod.

If you’d like to make the move more challenging as I have done, start with arms tucked into your side with your elbow flexed at a 90 degree angle, holding light dumbbells. Then flare your elbows out to shoulder height. Finally, extend your eblow so your arm is straight. The whole movement should take you 4 seconds and should be smooth, controlled and fluid. If you can’t hold this position up properly without your arms drooping, choose a lighter weight.

Adding the movements also helps you work your (front) shoulder muscles and upper back, which is great news for your posture and overall appearance of your upper body: it ccreates greater disparity between your arms and torso, so your mid section appears slimmer, and your body appears more proportionally balanced.

Hold the squat and repeat the arm movements (if you have / are using dumbbells) for 45 seconds, then come up.  Rest for 15 seconds. Repeat this for 30 seconds, then rest for 30.

Move 2: Standing Resistance back kickbacks

What it works: glutes, hamstrings, quads, core

By doing this standing rather than on all fours, you force your core muscles to work hard to keep you stable – which is great news if you want to speed up your metabolism! Perform the movement by standing on one leg, having the band on your heel, both knees bent and leaning slightly forward. Hold the band like you would hold a rein on a horse. In a controlled manner, extend your raised leg behind you, hold for 3 seconds, then return to starting position.

Repeat for 45 seconds, rest for 15 seconds, swap legs; repeat for 45 seconds, then rest for 15 seconds.

Move 3: single leg squats with (handled) resistance bands – you can do this with a standard resistance band if that’s all you have though!

Start with your torso activated to keep you stable, flex one knee behind you, having your resistance band on the outside of your elbows and hands in front of your shoulders, with knuckles facing forward. Bend from the hip like you would a regular squat, sitting back in your imaginary chair. Keep torso strong to maintain control and balance. Lower your body as much as you can while keeping the squat position, hold for 3 seconds and then raise up, again, careful to maintain balance and not fall over (although when you do it’s rather fun).

Legs 11: 10 minutes to long, lean legs

Time: 10 minutes
Equipment: You
Result: get the legs and butt you've always wanted. These three leg movements target different muscles in the lower region - training different muscles rather than the same ones keeps your body guessing, heightens the metabolic boost and therefore, helps you burn fat faster & tone up more efficiently. Leaves you time to go do all the other fun stuff you have planned for the day.

Move 1: Lunge and Knee Lift.
Backwards lunge and then bring your knee to the sky, exploding off your heel into the sky! Return to starting position; swap legs.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

Move 2: Pulsing Squats


Position your butt back in the perfect squat position (imagine you are sitting on a chair) and pulse there for 45 seconds. Every 5 seconds, shift your weight from one foot to the other.

Repeat for 45 seconds without stopping, take a 15 second break; then another 45 seconds without stopping, and then take another 15 second break.

 

 

 

 

 

Move 3: Plank with Straight Leg Extensions 

Start in plank position, then raise one foot, while straight, for a count of 3 seconds, then lower down, again for a count of three seconds. 

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Move 4: Plank with Bent Leg Extensions

Same as above, except this time bend you knee so your heel points to the sky. Pulse while holding this position.

Repeat for 45 seconds without stopping, take a 15 second break; then raise the other leg for another 45 seconds without stopping, and then take another 15 second break.

Olivia Arezzolo small group training bondi