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Kettlebell Bikini Booty Workout
Awake & Alive
kettlebell booty

Kettlebell Booty Builder Workout

It’s Summer once again and it only took one weekend at the beach to be reminded of the horrible epidemic sweeping our society.  It called FAS, or Flat Ass Syndrome, I have also heard it called “no-ass-at-all.”  I am gonna provide a couple quick remedies to build that booty into something you can be proud of in this kettlebell workout.

     Now before I get started I want to publicly say, normally I don’t write articles like this, in fact I avoid them.  However, after seeing the flat underwhelming backside of so many bikini clad booties this weekend and countless men walk by me with board shorts unable to stay on because there was no ass to hold them up, I felt convicted to write this piece.

  Yes, you read that this is for men and women.  Our society as a whole has lost the booty.  Butt (pun intended) why?  Well I have a few ideas, mainly it comes down to lack of use.  Most people have found themselves in a life that has them sitting for long bouts of time and with very little physical labor.



If you were pushing and pulling, lifting and squatting constantly throughout the day then I wouldn’t need to write this article.  That isn’t the case.  In all fairness it isn’t really your fault that the modern lifestyle has most sedentary at a desk 8-9 hours a day.

It is your fault if you are walking around without an ass.  It is up to you to work that build that booty and use it.  The Glutes are some of the largest and most powerful muscles in the body.  Having a well developed set is a pretty good indicator that you are fairly strong and capable.

Ever seen a high level athlete suffering from FAS? Nope, and you won’t either.  Get off your booty and start working your booty.  This short kettlebell workout is a great start and will help get you in the right direction.

Other great options aside from these few kettlebell demonstrations are pushing or pulling something heavy such as a prowler sled, sprinting, the deadlift, loaded hip thrusts, and heavy carries just to name a few.

So let’s get to work on that Bikini booty! Or Board short booty!

Kettlebell Beach Booty Workout

A1: Kettlebell Swing-Flip-Ballistic High Pull-Goblet Squat 15 reps

A2: Kettlebell Single Leg Deadlift 5 each side

A3: Kettlebell Low Step Back Lunge 20 reps

A4: Surfers 20 reps

*I apologize for the audio we were having technical difficulties with the mic. Turn it up it should work but have a few loud spots. Thanks.






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Mark Smith

Mark Smith

Mark Smith is the owner of Asylum Fitness in beautiful Wilmington, North Carolina. He is a Movement and Strength Coach that uses unconventional tools and methods to make his students a little better with each practice. His main focus is movement, he believes, “We were born to move. Reclaim your birthright.” He encourages his students and all those he meets to just play, similarly to when you were a kid, believing that play is the foundation of movement and movement is life. “By learning to move better and improving our mobility, everything falls into place.” he says. Mark is an Outdoor Fitness Enthusiast, is well versed in corrective exercises, and currently holds a level 1 FMS (Functional Movement Screen), and is a MovNat level 2 certified trainer and is always seeking to learn from the best. He also has a background in track and field, martial arts, ballroom dance, and currently is practicing parkour.

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