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Kim kardashian Celebrity hot fitness model

Posted Dec 09 2010 12:16pm

Kim Kardashian isn’t just a celebrity, but also a woman with a backside than has inspired curiosity and envy.  So, how does she do it?

We all know that it takes more than just a few exercises to build buns like Kim.  Genetics gives Kim a jumpstart.  You can’t simply exercise your way to those amazing curves. However, Kim still has to do a lot of work to burn calories to stay lean.  Like any great workout, Kim combines cardio, eating right, and weight training to maintain her beautiful figure. Kim is just like the rest of us in that she has to work hard to stay fit.   However, Kim tries to keep it real.  She splurges now and again and does enjoy her sweets and the tasty calorie-loaded food.  However, she always gets back on track by following a good diet filled with protein and veggies.

In terms of a workout, Kim does all sorts of things to keep burn fat to make sure her backside isn’t just curvy but also firm and tight. Being that her on-again off-again beau, Reggie Bush, is a professional running back for the Super Bowl championship New Orleans Saints, she probably doesn’t have to look too far for a fitness role model. She has been known to join Reggie  in some of his workout such as sprinting up some sand dunes. A great thing about Kim is that she is up for almost any workout from jogging in the park, working out with a personal trainers, and doing a workout with her brother (having a workout partner is very helpful to many people because it helps with accountability). In short, Kim knows what it takes to get in and stay in great shape and importantly, she has the motivation to do the work that it takes to keep her body slim, tight, and super sexy. Below we have listed some of the butt blasting routines that can help you get that back-side you’ve always dreamed about.

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Exercises Reps Sets Rest Intensity TuT Total time
Squats 8-12 4 1-2 min To failure 3-1-3
Single Leg squats 8-12 4 1-2 min To failure 3-1-3
Lunge Split Jumps 8-12 4 1-2 min To failure 3-1-3

Alternatively, you can try this workout:

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Exercises Reps Sets Rest Intensity TuT Total time
Lunges 8-12 4 1-2 min To failure 3-1-3
Side lunges 8-12 4 1-2 min To failure 3-1-3
Squat Jumps 8-12 4 1-2 min To failure 3-1-3

Cardio Routines: to shed tons of fat of your rear.

Exercise Duration Intensity Time
Treadmill 1 hour 55% heart rate at 10% elevation 1 hour
Treadmill 30 min 3 mph for 1 min/ 8-12 mph at 10% elevation 30 min
Stair Mill 1 hour 65% heart rate 1 hour
Stair Mill 30 min Speed training level 10 and above 30 min
Sand dunes sprints 30 min 20 sprints to the top as fast as you can 30 min

If you want the entire workout program from Monday through Friday to get that rock hard figure and beautiful body follow this each day along with the cardio routines. Kim kardashian Celebrity Workout Program

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Monday

Exercises Reps Sets Rest Intensity TuT Total time
Squats 8-12 4 1-2 min To failure 3-1-3 9 min
Single Leg squats 8-12 4 1-2 min To failure 3-1-3 9 min
Lunge Split Jumps 8-12 4 1-2 min To failure 3-1-3 9 min
27 min

Cardio:

Exercise Duration Intensity Time
Treadmill 1 hour 55% heart rate at 10% elevation 1 hour

Tuesday

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Exercises Reps Sets Rest Intensity TuT Total time
Pull ups 8-12 4 1-2 min To failure 3-1-3 9 min
Pushups 8-12 4 1-2 min To failure 3-1-3 9 min
Shoulder Presses 8-12 4 1-2 min To failure 3-1-3 9 min
27 min

Cardio:

Exercise Duration Intensity Time
Stair Mill 30 min Speed training level 10 and above 30 min

Wednesday

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Exercises Reps Sets Rest Intensity TuT Total time
Jack knifes 8-12 4 1-2 min To failure 3-1-3 9 min
Swiss ball leg twists 8-12 4 1-2 min To failure 3-1-3 9 min
Swiss ball crunches 8-12 4 1-2 min To failure 3-1-3 9 min
27 min

Cardio:

Exercise Duration Intensity Time
Treadmill 1 hour 55% heart rate at 10% elevation 1 hour

Thursday

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat. Kim kardashian Celebrity Fitness Training Program

Exercises Reps Sets Rest Intensity TuT Total time
Lunges 8-12 4 1-2 min To failure 3-1-3 9 min
Side step ups 8-12 4 1-2 min To failure 3-1-3 9 min
Stiff Leg Dead lifts 8-12 4 1-2 min To failure 3-1-3 9 min
27 min

Cardio:

Exercise Duration Intensity Time
Stair Mill 30 min Speed training level 10 and above 30 min

Friday

Warm-up for 5-10 minutes at 70-85% of your heart rate to break a sweat.

Exercises Reps Sets Rest Intensity TuT Total time
Swiss ball bench press 8-12 4 1-2 min To failure 3-1-3 9 min
cable rows 8-12 4 1-2 min To failure 3-1-3 9 min
Curl to a press 8-12 4 1-2 min To failure 3-1-3 9 min
27 min

Cardio:

Exercise Duration Intensity Time
Treadmill 1 hour 55% heart rate at 10% elevation 1 hour

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