Kettlebell Routines For Women To Get That “J-Lo Butt”

I know, right – we’re not supposed to talk about “butts” let alone kettlebell routines for women that focus on exclusively on butts!

But time is short and women know exactly what they want – to look and feel better about their bodies. And, almost nothing feels sexier than a smooth, firm, J-Lo butt!

“Shake it girl!”

I have yet to meet a woman who has said to me – “I want my butt to run down the back of my thigh, so it looks like cottage cheese stuffed inside a white pair of stockings.” Not one.

So let’s get down to business and get that J-Lo butt.

Here’s arguably one of the best kettlebell routines for women to get the butt they want.

It’s comprised of four exercises, and you’ll perform them as a circuit. We’ll use some bodyweight exercises, some traditional weight training exercises, and of course, some very specific kettlebell exercises.

1. The Plank

- Walk your body out like you’re in a guy’s push-up.
- Lower yourself to your forearms so they’re bent like an “L”.
- Keep your body in a straight line, tighten your abs, squeeze your gluts.
- Hold for 30 seconds

2. The Kettlebell Swing

- Place the kettlebell about 6 to 12 inches in front of you.
- Reach down and place your hands on the kettlebell.
- Keep your head up, chest pushed out, and lower back flat.
- Toss or “hike” (like a football) the kettlebell underneath your body and between your legs.
- Then quickly stand up!
- The kettlebell should swing forward and end up parallel to the floor.
- Let it swing back underneath your body between your legs and then stand up again – fast!
- Perform 20 reps.

3. The Single Leg Deadlift

- Stand on one leg
- For beginners, hold the kettlebell in both hands.
- Intermediates, hold the kettlebell on the same side as the leg you’re standing on.
- Advanced, hold the kettlebell in the opposite hand from the leg you’re standing on.
- Keeping your back flat, fold at your hips and push your leg back so it forms a straight line with the rest of you body and is parallel to the floor.
- Stand back up.
- Perform 5-10 reps.

4. The Reverse Lunge

- Hold a kettlebell either in front of you with 2 hands or hold it in one hand by your side
- Step back with one leg into a lunge, so you feel a stretch on the leg behind you
- Keep 70% of your weight in your front foot
- Stand back up
- Perform 10 reps
- Switch to the other leg

We are going to perform this particular kettlebell routine as a circuit – so perform exercise 1, then exercise 2, then exercise 3, then exercise 4 and then cycle through again.

- Do the best you can to rest as little as necessary between exercises. Then rest a full two minutes after exercise 4.

- Perform up to 5 circuits.

- Do this twice per week.

- On the other days, work on your upper body.

You can use this one and of course many other kettlebell routines for women to get not only that “J-Lo Butt” but that total body sculpted, sexy look you want.

Click here for more great “J-Lo Butt” kettlebell routines for women!