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 the workout chart below. Create the “Kim Kardashian Butt Effect” for yourself, by using her routine.
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Kim Kardashian Workout Chart Summary
Here’s the Kim Kardashian Workout Chart Summary. It includes details on how to do each exercise in her routine. The workout consists of: Wide Squats, Side Lunges, Lunge & Twists, Skater Lunges, Hamstring Curls, Dumbbell Rows, Bicep Curls, Ab Crunches and Mountain Climbers.
Instead of doing 3 sets of each exercise (like you would in a normal workout), this is different. The idea is to quickly do just 1 set of everything, without taking a break. When you’re done with 1 set of each exercise, then you can rest for 1 minute.
(You may need more time starting out. Just get to the point where you can have a normal conversation without breathing heavy). When you’ve caught your breath, repeat the workout 2-3 more times.
- Wide Dumbbell Squats (10-12 reps)
- Side Lunges (10-12 reps)
- Lunges with a Twist (10-12 reps)
- Skater Lunge (10-12 reps)
- Stability Ball Leg Curls (10-12 reps)
- Dumbbell Rows (10-12 reps)
- Dumbbell Bicep Curls (10-12 reps)
- Crunches (10-12 reps – do more if you can!)
- Mountain Climbers (10-12 reps, each leg)
- Repeat circuit 2-3 more times
- 30 Min (HITT) High Intensity Intervals Training Cardio (only once, at the very end)
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.
Good Form Makes All The Difference
Good form makes all the difference when it comes to having a great body. Here are some strategies Kim employs to maximize her workouts:
Wide Squats– Kim does squats with a wide stance. She also points her toes outward. These 2 key form adjustments help Kim work her butt more, and her legs less. She wants the focus on her butt.
Side Lunges– By taking the strain off her hamstrings, she keeps her legs long and lean. Side lunges are another exercise where your stance determines what part of your lower body gets worked.
Lunge & Twist– Again, Gunnar Peterson wants to put the emphasis on working Kim Kardashian’s butt. To do so, he makes sure she takes long strides. The longer the stride, the more likely you are to work your glutes.
Mountain Climbers– Remember to count 12 reps for each leg. Otherwise, you’ll end up only doing half!