Jean Butt — The HIIT Workout to Get Your Ass in Gear

Want a jean butt? Then put on a pair of jeans. Your 'jean butt' is really whatever butt you have. The confidence of having that coveted, shapely, 'jean butt' is really a state of mind that comes with feeling good about your body -- and yes, specifically, your booty. There is no one, ideal shape for your butt, or any part of your body. Beauty (and booty) is in the eye of the beholder, and ultimately, the only beholder's opinion that should truly matter is your own. This is easier said than believed. I get it. When the world keeps telling you what you should look like, it can be hard to see yourself as you actually are. It’s even harder to accept yourself this way. Still, the easiest and best way to feel better about your body is to see what it can do for you. A fit, healthy body will always make you feel sexier, stronger, and that applies to every inch of your physique: not just your ass. But your butt is a good place to start, and that's why this workout nails your glutes, hard.

Let’s smash this!

Xo,

Lisa

The Workout

Roughly 60% of where your body stores fat is genetically predestined, which means if you weren’t born with the genes for a butt you can balance a wine-glass on-top of, you probably aren’t going to get one. However, this workout can definitely help you get your best butt ever. A perkier, firmer, more happy-to-see-you-go butt. Lisa’s your trainer, and the moves target all the major and minor muscles in your body’s biggest muscle house. And because your glutes are part of your core, this routine also hits your hamstrings, back, abs and hips. You’ll also get some leg, arm and shoulder training, too, just to keep the workout well-rounded  — like your perfect, perky behind!

The Workout Breakdown

The Move: Squat with Dumbbells

The Gear: Booty Band & Dumbbells

If you want a more shapely rear, you’re going to have to gear up. That’s why this move uses Booty Bands and dumbbells to max out your resistance and build a stronger butt. To get the most from this move and prevent injury, be sure your knees are in line with your feet and they don’t sag in or out. Also, sit back deeply into your heels and push up from your heels as well. This will really activate your glutes.

The Move: Step Squat with Dumbbells

The Gear: Dumbbells

Your glutes are responsible for a lot: they help you walk, sit, stand, jump and keep your torso up. That’s why we’ve added some coordination to this move to help your butt stay strong and agile. Don’t shy away from loading up. Go as heavy as you can safely while still being able to complete the exercise in its entire range of motion and for the full time. Yes, you’re going to want to be wearing down by the end (this isn’t supposed to be easy!) but you shouldn’t be maxed out after one or two and you shouldn’t be able to pound out 40, no problem.

The Move: Elevated Squat with Kettlebell

The Gear: Challenger Mini & Kettlebell

We’re splitting things up to focus on unilateral training. Unilateral training hones in on one side of your body at a time, which will help correct any muscle imbalances and help you build a stronger, less injury-prone physique. If you find one leg is stronger than the other, train for the weaker side and let it catch up to the stronger one. Once they are in synch  — which may take days, weeks or even months depending on the size of the imbalance — then you can up the ante with a heavier kettlebell or weight.

The Move: Swing Walks

The Gear: Vest, Kettlebell and Booty Bands

You’re going to need coordination and to crush this high-octane move  — and it’ll be worth every sweaty second. You need to be light on your toes and able to keep your core strong and engaged, while also using your hips and glutes to fuel the initial thrust of this movement. It’s a lot to take on, we know, so work at your own pace and be sure to nail the form over speed, first.

The Move: Squat & Shoulder Press

The Gear: Kettlebell

This is a classic compound move, working multiple of your body’s big movers and helping to ignite your fat burning engines. Because your lower body can likely lift more than your upper, you’re going to want to cater to your upper body’s capabilities, so you can safely lift your resistance over your head. When you’re doing the move, be sure to lift with control, sinking down as deeply as you can in the squat (while keeping your knees in line with your feet) and then stabilizing your core to control the movement as you life overhead.

The Move: Thrusts

The Gear: Vest

Thrusts are a classic glute move for a reason: they hone in on your rear to give it a serious lift. This move will also help strengthen your lower back and your transverse abdominus: the muscles that wrap around your waist like a girdle. So, if you want to amp up your butt training and sculpt your midsection, this is a hard-hitting move for you. Be sure to squeeze your butt cheeks as you lift up to really activate the glutes.