Kim Kardashian
Curves, mesmerizing figure, and a serious rock hard behind.
Kim Kardashian isn’t just a celebrity, but also a woman with a backside than has inspired curiosity and envy. So, how does she do it?
We all know that it takes more than just a few exercises to build buns like Kim. Genetics gives Kim a jumpstart. You can’t simply exercise your way to those amazing curves. However, Kim still has to do a lot of work to burn calories to stay lean. Like any great workout, Kim combines cardio, eating right, and weight training to maintain her beautiful figure. Kim is just like the rest of us in that she has to work hard to stay fit. However, Kim tries to keep it real. She splurges now and again and does enjoy her sweets and the tasty calorie-loaded food. However, she always gets back on track by following a good diet filled with protein and veggies.
In terms of a workout, Kim does all sorts of things to keep burn fat to make sure her backside isn’t just curvy but also firm and tight. Being that her on-again off-again beau, Reggie Bush, is a professional running back for the Super Bowl championship New Orleans Saints, she probably doesn’t have to look too far for a fitness role model. She has been known to join Reggie in some of his workout such as sprinting up some sand dunes. A great thing about Kim is that she is up for almost any workout from jogging in the park, working out with a personal trainers, and doing a workout with her brother (having a workout partner is very helpful to many people because it helps with accountability). In short, Kim knows what it takes to get in and stay in great shape and importantly, she has the motivation to do the work that it takes to keep her body slim, tight, and super sexy. Below we have listed some of the butt blasting routines that can help you get that back-side you’ve always dreamed about.
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Squats | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
| Single Leg squats | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
| Lunge Split Jumps | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
Alternatively, you can try this workout:
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Lunges | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
| Side lunges | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
| Squat Jumps | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | |
Cardio Routines: to shed tons of fat of your rear.
| Exercise | Duration | Intensity | Time |
| Treadmill | 1 hour | 55% heart rate at 10% elevation | 1 hour |
| Treadmill | 30 min | 3 mph for 1 min/ 8-12 mph at 10% elevation | 30 min |
| Stair Mill | 1 hour | 65% heart rate | 1 hour |
| Stair Mill | 30 min | Speed training level 10 and above | 30 min |
| Sand dunes sprints | 30 min | 20 sprints to the top as fast as you can | 30 min |
If you want the entire workout program from Monday through Friday to get that rock hard figure and beautiful body follow this each day along with the cardio routines.
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
Monday
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Squats | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Single Leg squats | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Lunge Split Jumps | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| 27 min |
Cardio:
| Exercise | Duration | Intensity | Time |
| Treadmill | 1 hour | 55% heart rate at 10% elevation | 1 hour |
Tuesday
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Pull ups | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Pushups | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Shoulder Presses | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| 27 min |
Cardio:
| Exercise | Duration | Intensity | Time |
| Stair Mill | 30 min | Speed training level 10 and above | 30 min |
Wednesday
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Jack knifes | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Swiss ball leg twists | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Swiss ball crunches | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| 27 min |
Cardio:
| Exercise | Duration | Intensity | Time |
| Treadmill | 1 hour | 55% heart rate at 10% elevation | 1 hour |
Thursday
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Lunges | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Side step ups | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Stiff Leg Dead lifts | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| 27 min |
Cardio:
| Exercise | Duration | Intensity | Time |
| Stair Mill | 30 min | Speed training level 10 and above | 30 min |
Friday
Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.
| Exercises | Reps | Sets | Rest | Intensity | TuT | Total time |
| Swiss ball bench press | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| cable rows | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| Curl to a press | 8-12 | 4 | 1-2 min | To failure | 3-1-3 | 9 min |
| 27 min |
Cardio:
| Exercise | Duration | Intensity | Time |
| Treadmill | 1 hour | 55% heart rate at 10% elevation | 1 hour |
