Fall Booty Blaster Workout

fall booty blast_lede

Still feeling the effects of all that Halloween candy? Burn some calories and boost that bum with this simple, four-move, Fall Booty Blaster Workout you can do at home. All you need is a kettle bell and some space to move around.

No kettle bell? No worries! Try a gallon jug of water, or a book bag with some books in it. Let’s get started!

Here’s the work:  Complete the following four exercises with as little rest as possible. Give your max energy to complete as many rounds as possible in 15 minutes:

20 Kettlebell Swings

20 Star Jumps

20 Plank Kickbacks

20 Donkey Kicks

Here’s the breakdown:

  1. Kettle Bell Swings: Keeping your back straight and reaching all the way through the swing as you squat straight back. Do 20 reps.
    kettlebell swing

2. Star Jumps: Extend arms and legs out as you jump out of the crouched position. Perform 20 reps.

star jumps

3. Plank Kickbacks: From a plank position, kick each leg back, keeping it straight through the movement. Perform 20 reps, alternating legs.

plank kicks

4. Donkey Kicks: Get down in an “all fours” position, raising your knees off of the ground by lifting with your arms and feet. From this position, kick your feet back and up, like a donkey, making sure to get ample height. Return to start position. Repeat for 20 reps, resting only a second between each kick. (Your knees are NOT touching the ground).

donkey kicks

Rest for 30 seconds and repeat entire circuit. Complete the entire circuit as many times as possible in 15 minutes.

How many rounds were you able to complete? Be sure to share in the comments below!

Fall Booty Blaster Home Workout with Kettle Bell - Only 4 moves and 15 minutes!

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  • Danielle James

    Is there a modified version of the donkey kicks? the way my knees are set up lol

    • ratherbeeating

      Hi Danielle!
      Well, your knees don’t actually touch the ground in the donkey kick move, but if it’s still feeling like too much for you, try a simple glute kickback instead. Here’s an example from Shape.com: http://bit.ly/1WK2p1w

      Good luck!!