Kim Kardashian's Workout To Make Your Butt Look Bigger
By Chris Davis
 | Advanced (3+ years) |
 | 22 minutes/day | 5 days/week |
 | Tone Body, Fat Loss, Increase Stamina |
 | 1 x Dumbbell, Bodyweight, Medicine Ball, Exercise Ball, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, EZ Bar, Flat Bench, Barbell, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Straight Bar Attachment Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday
Scroll to topLegs, Biceps, Back
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 15s between rounds | ||||
| 1A.Plie Dumbbell Squat | 3-4 rounds | 10-12 reps | 15s | |
| 1B.Lunge | 3-4 rounds | 10-12 reps | 15s | |
| 1C.Lunge and Twist (with Medicine Ball) | 3-4 rounds | 10-12 reps | 15s | |
| 1D.Ice Skater | 3-4 rounds | 10-12 reps | 15s | |
| 1E.Ball Leg Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1F.Straight-Arm Lat Pulldown | 3-4 rounds | 10-12 reps | 15s | |
| 1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 10-12 reps | 15s | |
| 1H.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1I.Close-Grip EZ-Bar Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1J.Crunches | 3-4 rounds | 10-12 reps | 15s | |
| 1K.Reverse Crunch | 3-4 rounds | 10-12 reps | 15s | |
| 1L.Mountain Climber | 3-4 rounds | 30s | 15s | |
Day 2 - Tuesday
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 15s between rounds | ||||
| 1A.Dumbbell Bench Press | 3-4 rounds | 10-12 reps | 15s | |
| 1B.Dumbbell Flyes | 3-4 rounds | 10-12 reps | 15s | |
| 1C.Standing Barbell Military Press (AKA Overhead Press) | 3-4 rounds | 10-12 reps | 15s | |
| 1D.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1E.Dumbbell Lateral Raise | 3-4 rounds | 10-12 reps | 15s | |
| 1F.Cable Pushdown (with V-bar) | 3-4 rounds | 10-12 reps | 15s | |
| 1G.Cable Tricep Extension | 3-4 rounds | 10-12 reps | 15s | |
| 1H.Dumbbell Turkish Getup | 3-4 rounds | 10-12 reps | 15s | |
| 1I.Crunches | 3-4 rounds | 10-12 reps | 15s | |
| 1J.Reverse Crunch | 3-4 rounds | 10-12 reps | 15s | |
| 1K.Medicine Ball Pushup | 3-4 rounds | 10-12 reps | 15s | |
| 1L.Ball Crunch (on stability ball) | 3-4 rounds | 10-12 reps | 15s | |
| 1M.Stability Ball Mountain Climber | 3-4 rounds | 30s | 15s | |
| 1N.Plank | 3-4 rounds | 30s | 15s | |
Day 3 - Wednesday
Scroll to topLegs, Biceps, Back
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 15s between rounds | ||||
| 1A.Plie Dumbbell Squat | 3-4 rounds | 10-12 reps | 15s | |
| 1B.Lunge | 3-4 rounds | 10-12 reps | 15s | |
| 1C.Lunge and Twist (with Medicine Ball) | 3-4 rounds | 10-12 reps | 15s | |
| 1D.Ice Skater | 3-4 rounds | 10-12 reps | 15s | |
| 1E.Ball Leg Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1F.Straight-Arm Lat Pulldown | 3-4 rounds | 10-12 reps | 15s | |
| 1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 10-12 reps | 15s | |
| 1H.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1I.Close-Grip EZ-Bar Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1J.Crunches | 3-4 rounds | 10-12 reps | 15s | |
| 1K.Reverse Crunch | 3-4 rounds | 10-15 reps | 15s | |
| 1L.Mountain Climber | 3-4 rounds | 30s | 15s | |
Day 4 - Thursday
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 15s between rounds | ||||
| 1A.Dumbbell Bench Press | 3-4 rounds | 10-12 reps | 15s | |
| 1B.Dumbbell Flyes | 3-4 rounds | 10-12 reps | 15s | |
| 1C.Standing Barbell Military Press (AKA Overhead Press) | 3-4 rounds | 10-12 reps | 15s | |
| 1D.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1E.Dumbbell Lateral Raise | 3-4 rounds | 10-12 reps | 15s | |
| 1F.Cable Pushdown (with V-bar) | 3-4 rounds | 10-12 reps | 15s | |
| 1G.Cable Tricep Extension | 3-4 rounds | 10-12 reps | 15s | |
| 1H.Dumbbell Turkish Getup | 3-4 rounds | 10-12 reps | 15s | |
| 1I.Crunches | 3-4 rounds | 10-12 reps | 15s | |
| 1J.Reverse Crunch | 3-4 rounds | 10-12 reps | 15s | |
| 1K.Medicine Ball Pushup | 3-4 rounds | 10-12 reps | 15s | |
| 1L.Ball Crunch (on stability ball) | 3-4 rounds | 10-12 reps | 15s | |
| 1M.Stability Ball Mountain Climber | 3-4 rounds | 30s | 15s | |
| 1N.Plank | 3-4 rounds | 30s | 15s | |
Day 5 - Friday
Scroll to topLegs, Biceps, Back
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3-4 rounds Rest 15s between rounds | ||||
| 1A.Plie Dumbbell Squat | 3-4 rounds | 10-12 reps | 15s | |
| 1B.Lunge | 3-4 rounds | 10-12 reps | 15s | |
| 1C.Lunge and Twist (with Medicine Ball) | 3-4 rounds | 10-12 reps | 15s | |
| 1D.Ice Skater | 3-4 rounds | 10-12 reps | 15s | |
| 1E.Ball Leg Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1F.Straight-Arm Lat Pulldown | 3-4 rounds | 10-12 reps | 15s | |
| 1G.Bent Over Two-Dumbbell Row | 3-4 rounds | 10-12 reps | 15s | |
| 1H.Standing Dumbbell Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1I.Close-Grip EZ-Bar Biceps Curl | 3-4 rounds | 10-12 reps | 15s | |
| 1J.Crunches | 3-4 rounds | 10-12 reps | 15s | |
| 1K.Reverse Crunch | 3-4 rounds | 10-15 reps | 15s | |
| 1L.Mountain Climber | 3-4 rounds | 30s | 15s | |
Date Created: 2/2/2020, UTC
Last Updated: 10/1/2021, UTC
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