Kim Kardashian's Workout

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 137 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

The Kim Kardashian Workout Chart shows you her exact routine. Print out a copy, and take it to the gym with you. Whether you’re looking for motivation, or simply a workout routine you can stick to, this is it!

In order to tone her legs and butt, Kim Kardashian’s workout starts with lower body exercises. Kim K’s workout is designed by celebrity trainer Gunnar Peterson. He put together this list of exercises, on the workout chart below. Create the “Kim Kardashian Butt Effect” for yourself, by using her routine.

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Description


Day 1 - Full Body

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Do one set of each exercise, then rest one minute. Repeating the circuit 2-3 more times makes this a killer, total-body workout. Gunnar Peterson has clients finish their workouts with cardio. High Intensity Interval Training (HIIT), he says, is the best for fat-burning. After having babies, it was important for Kim Kardashian to get back to her normal weight quickly. She used HIIT cardio to burn the weight off fast.

Circuit
Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge and Twist (with Medicine Ball) demonstrationPlay Lunge and Twist (with Medicine Ball) demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
3-4 sets, 30 min, (rest 60s)
Rest when needed
Time between exercises: 60s
Speed: -33
Show Alternative Exercises

Date Created: 1/24/2020, UTC


Last Updated: 9/12/2020, UTC

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