Butt Workout & Cardio Kickboxing – How To Get A Better Butt



[Applause] hi my name is Nicole Steen and welcome to my booty and kickboxing workout we're going to do about 20 minutes of some floor glute work and then 10 minutes of cardio kickboxing let's get started all right we're gonna start with our warm-up deep inhale exhale as you see it's a windy day out here in Southern California Malibu waves are crashing well we're gonna get through this warmup and this workout roll out the shoulders take it forward good going out take your head side to side down it up all right give me a nice plie squat warm up those legs we're gonna be all in these legs all in these glutes pull the belly into the spine relax the shoulders get that body fired up yes now go ahead and lunge it out side to side pounds on the floor take it over to the side runners lunge push it up and down really fling that stretch down stream hip flexers hold it here and take it forward and back got open up your chest to the back and no to the knee walk it back to Center and lateral lunge side to side hold it over to the other side and take it up and down really important to always warm up and stretch me for your worm your workouts so you can get the ultimate benefit and each exercise hold it down forward and back good open up the chest bring it down those to the knee walk it to the center open up those knees great work all right slowly roll it up let's take it to the floor for some donkey kicks so all fours go ahead hands directly under your shoulders pull up we're gonna start with a nice straight leg first so extend that leg out the leg closest to me straight leg and take it up and down there you go pushing away from the floor pulling the belly in you got it you really want to squeeze at the top right here in the straight leg lift you're getting rightward the glute and the hamstring needs getting it nice and tight three two now you're gonna give me a three two one right here three two one and down three two one good three two one and down you got it still pointing that toe three two one pulling the belly in to the back yes come on last three last two one more hold it up here and hold it up good build that burn if you fill it burning the opposite leg make sure you Center your body so it doesn't take over ten nine eight seven six five four three two now we're going to do rainbows yes all the way up and over you got it right there lift it up making a nice rainbow with that big toe getting the glutes nice and tight keeping the body stable so you see I'm all my yawns if you want to go on your elbows you could do that as well you just want to make sure you're nice and pushing away from the floor last one good now take it up hamstring curl right here now we're getting the hamstring every time we curl that leg in and out eight seven six five four three two hold it here take it up and down full donkey kicks here pressing it up getting into the gluteus maximus the big bubble button part that we want nice and round we want our booties to be popping that's right seven six five push away from the floor four three two now can you hold it up and pulse it pulls it up nice and I got spread it out ten nine eight seven six five four three two and one now I want you to take it up and open I know you thought it was a break right no breaks here you know miss buns of steel never gives breaks we just work hard cuz we want the best booty ever let's go for eight seven six five for three – oh one more now just hold those fire height and hold it lift yes lift lift let's go ten more nine eight seven six five four three – can you give me a three two one lift like this three two one and down three two one and down if you find that is hurting your wrists and you're not even getting the work in your legs you can go to your elbow yes if that makes it easier for you there you go three two one so whatever feels good so you're most of the work is going into your gluts I'm all for it three two one one more three two one single pulse it up right here up yes nine eight seven six five four three two and one now I want you to take it out kick and bring it down out kick yes I know we're still on the same leg we're burning it out then it needs to get that burn to see the change we're all about changed we're all about doing something different seeing results for three two one more hold it here pulse pulse pulse pulse for ten nine eight seven six five four three two and release whoo sit at bat child's pose I know you felt that here we go so let's flip it over knocked all fours remember what works for you hands or elbows extend that leg straight out closest to me and go ahead take it up and down pointing the toe pulling the ABS in sometimes when people do these moves they fill in their back if you're filling it in your back it's because you're not engaging your ab muscles you have to pull the belly in to the spine so that you're not getting any arching you don't want to hunch over you really got to keep everything nice and tight everything works together together to make the best booty ever give me four more three two three two one right here three two one yes three two one nice and tight squeezing at the top filling that beautiful burn right now I know you're looking at the TV and saying oh my gosh Nicole I hate you but then when you put on the leggings that beautiful dress you see how tight and nice those buns look for more three two last one now pulls it up here pulls it up yes there you go squeezing 10 9 8 7 6 5 4 3 2 let's give it to those rainbows yes rainbows make you that nice smiley face under that bootay that's right and you're going to smile after you see that booty looking nice and tight also it's not about just looks having nice glitz helps you in all of your workouts it helps to take pressure off the knees your joints makes you stronger for other athletic adventures left to laughs one good take it up and the hamstring curl right here our glutes are the biggest muscles in our body so we got to make sure we take care of them and work them just as much as you do your chest your arms your legs you're out that butt needs to work and I'm here to make sure you're doing it for water three two one now bring it down and up push away from the floor still keeping those abs tight shoulders rolled back away from the ears there you go are you centered you don't want to lean over to the side you want to Center that body the leg that's moving needs to get all that work give me four more three two let's pulse it up here pulse it up yes fill those glutes engaged you got it ten nine eight seven six five four three two up and open up open up so when we do this we're getting the glutes from the donkey kick and then the fire hydrant gets a side abductor area and the gluteus medius all in one four more three two now give me those fire hydrants only right here lift think about getting the knee even with your yet lift lift there you go work it out burn it out three two one give me a three two one cuz you're gonna be number one with this booty three two one yes three two one three two one come on four more like this remember you can always go on the elbows for a little bit of help if the wrists start to bother you two more yes one now let's pulls it up here pulls it up up yes tiny pulses we're went wait for 10 9 8 7 6 5 4 3 2 bring it in kick it out and in yes out right there kick kick kicking that booty in the shape that's right ten more nine eight seven six five four three two holding here pulse it up up up you got it pulse it finished strong right here for ten nine eight seven six five four three two oh really sit back so good you guys all my booty of the burden all right let's go ahead lie down on our side we're gonna get more into that abductor area give me some straight legs right here and I want you to take it up pull the belly in pull up through the ribs right here take it up yes point your toe fill the up doctors engage or four three give me a three two one give me three two one and down three two one yes so right about now you should start to fill those glutes get a little fired up more in that hip area feeling good yes four more three feel 1 now hold it up and pulse it pulse it pull up through the ribs out there tight you want to just lie down like this I want you to pull up I want everything engaged 6 5 4 3 2 draw a little circle here 8 7 6 yeah or 3 2 and reverse it get all of those blitz 4 3 2 and 1 good bend those knees and lift lift there you go now we're shortening the range your lover is gonna be a little more intense for this motion 3 2 hold it here and pulse it yes give me ten nine eight seven six five four three two and one now bring that knee into your chest and kick it back in there you go getting into that meaty part of your fat muscle fully extend it make sure your bottom knee is stabilized eight seven six squeeze on that full extension five four three you got it – hold it here now push it back and lift back and lift so you're squeezing and then pushing it up giving me two motions and one for eight yes seven six five four more three – one now can you hold that pulse it up burn it ten nine eight seven six five four three two and one now kick it in front and pulse it yes burn it out ten nine eight seven six five four three two and one tap it down lift down lift down lift there you go lift with that glute muscle ten nine we're almost there I promise eight seven six five four three two and one awesome let's go ahead take it to the other side y'all we're almost there I know it burns but you only have one more side to go right so lie down on this side give me those straight legs pull up through the ribs and less lift lift it up eight seven six five four three give me a three two one right here three two one and down three two one yes three two one keep moving keep lifting keep squeezing four more three two and one good hold of your pulse it's full the burn enjoy the burn the burn is our friend I'm burning with you we're burning together eight seven six five four three two let's draw that circle four three two and reverse eight seven six five four three two and one great bring those knees to a 90-degree angle and lift and lower once again like I said you shorten that lever you make it a little more intense in there five four three to hold it up pulse it up up give me ten nine eight seven six five right here for Oh three two and one bring it in kick back yes holy extend that leg 10 more nine eight seven you got this six five and if you feel that it becomes too much for you you can always take break pause the video take a break grab some water but make sure you come back that's the main thing don't just quit on me we got to do it together now hold it here take it back and lift push back and lift you got it back up back up ten Morgan you ten guess nine two moves in one eight work seven six five four three guys keep squeezing to hold it up here pulse it pulse it up ten nine eight seven six five four three two we're out that finish line kick in front of your bellybutton pulse it finish line come on keep moving it ten nine eight seven six five four three two down it up tap here we go finish line get there finish strong together eight seven six five four three two and one you did it great work you guys all right we're gonna start our kickboxing with Amanda go ahead and grab some water I'll see you in a bit hi guys welcome back with me as Amanda she's joining me because we're gonna kick some booty right now with cardio kickboxing alright here we go go ahead and loosen it up shuffle it out yeah so we're gonna work on that booty a little bit more of a kick boxing style bring your knee into your chest break that knee right here so it's like you're taking somebody's whole body and breaking it over your knees there you go ten nine yes there you go down to break it you are showing them your strength seven and guess what the buns are burning four three two now jump it up here jump jump whoo burn it and you see us even a little more challenging here in the sand but that's what we like a challenge for four three two and one now we're gonna take it flat left ya right here furnace yes pull it in how you feeling around oh yeah all righty come on eight seven six five four three two and one now let's take it down to the floor keep burning it out bringing that knee into the chest you're gonna feel this mostly in the leg that's not moving for eight seven six five four three two take it back up keep going flat right there whoo turn it out Oh burning right three two take it back up come on let's jump it jump it up falling in the sand yeah six five four three two one Oh shake it out all right I'm a triumph on out the sound so we don't fall and let's do the other side come on Amanda ready here we go bring it in right here so yes the booty is working as you break that body over the knee you're getting that core work – Frank break really pretend you have something a chair breaking over the knee yes ten nine eight seven six five four three two let's jump jump there you go come on right now right yes still with me Amanda haha four three two one let's go flat right here yes try and get that back nice and flat pull it in yeah squeeze the core eight seven six five four three two now let's touch the floor and bring that knee in there you go breathing through it burning it out ten nine eight seven six five four three two let's go back to flap back flap back yes come on burn baby burn ten nine eight seven six five four three two back up back up oh don't fall get up ten nine eight seven six five four three two and one reach over another hefty yes we got more for you all right let's go ahead and flatten this out you guys so I'm gonna give you a little combo we're going to go down to a squat up squat side push kick squat again side push kick then front kick our squat side then front then front ready let's try it so squat jack squat push kick squat side push kick squats front kick front kick yes watch that side kick squat kick squat push push you got it down down look where you're kicking squats look where you're kicking squat kick kick come on down down kick down kick down can you give me four more like that Amanda all right kick down kick down so on a side push kick it's all about flexing the feet kicking through the hill kick down front yes come on down getting low on that squat you got it kick down Oh down in my face I love it yeah kick down kick down one more one more come on down down kick down kick down now hold it here hold your front kicks push push push push eight seven six five four three two now I want to take it back back yes so on the back kick we're getting really deep into those glutes add a little punch here there you go punch punch ten nine squeeze out the top seven six five four three two and one yes shuffle it out good job how you feelin all right we got another side here we go from the top let's Jack left and other side kick to that side right here kick squat kick squat front kick front kick notice what I'm picking I'm giving you a nice hip movement so that I can really get more energy into the kick kick down kick down front front let's get it yeah down kick down kick down yes keep moving come on yeah look where you're kicking look at yourself kicking your opponent in the face like the sound it's getting in my face whoa kick down come on y'all kick it you're almost there kick down amantha you still with me alright yeah come on you got it one more one more down down side kick down side kick kick down yeah shuffle it out amazing you guys alright let's go ahead go ahead we're gonna end it with someone a tease right here so you're taking it down and you're just gonna jump right here are you ready we up 20 let's get it alright here we go 20 do what this right here 1 2 3 4 5 6 7 8 come on team 910 halfway mark 11 12 13 14 15 16 17 18 19 20 oh you did it shake it out I know we're gonna finish right here come on this is it just some fast punches punching it to the finish line the knockout round fully extend those arms turn those bits over that feet faster yes keep it going come on go no stopping no giving up you want to get that win you want to be the champion sibility champion eight seven six five four three two and one great work let's go ahead and stretch deep inhale good inhale exhale roll the shoulders out great work you guys roll it forward all right take that arm across rotate the wrists take it back other side till today we mix it up you know I'm always giving you booty but we did some booty and kickboxing then we brought them down then take it out to the side aren't behind you and tilt it over rotate to your side give me that lunge press it up other side lunge it out press it up Center go ahead and bring the legs in grab your ankles pull your body close slowly rolling up deep inhale exhale my name is Nicole seen and I'm with Amanda this was my booty and kickboxing workout see you next time you

13 Comments

  1. This is so cool.

  2. yesss nicole buns of steen

  3. I definitely don't need a bigger butt 😊 Love all of Nicole's workouts and find they get me the best results. This one is going in my Favourites list. Thank you!

  4. Thank you Nicole.. I am waiting for you every time 😘

  5. I adore Nicole! I have done her workouts a thousand times! <3

  6. Excellent

    Thank you for,

    simple n effective

    Exercises stretches

    Stay Blessed n Smart Smiling !

    Gymra all team is Unique !

  7. It's it okay with you guys if I did this workout tomorrow morning?

  8. Hi you look great kisses from México,im waiting for you

  9. I love Nicole!!! I will do this today for sure

  10. Otima aula , sempre acompanho esse canal GymRa obrigado bjsssss

  11. Just a fantastic and refreshing workout. Thank you Nicole.

  12. Yes omg i have been waiting for that!!!! I have missed Nicole so freaking much . I love her kickboxing workouts and i will def try this out❤️😍🙌

  13. ❤👍🏼👏

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