KYYLA RENEE

THE WORKOUT
 THIS WORKOUT IS TO BE DONE DAILY, WITH ONE REST DAY, FOR A WEEK.
THIS IS AN INTENSIVE WORKOUT GEARED TOWARD ACHIEVING THAT BBL
LOOK WITHOUT HAVING TO DISH OUT ALL THAT CASH. LET’S GET STARTED!

TIPS FOR STAYING CONSISTENT :

⁃ HAVE AN ACCOUNTABILITY BUDDY - IT’S SO MUCH EASIER TO GET A

WORKOUT IN WHEN YOU CAN BRING OR EVEN FACETIME YOUR GIRL TO
GET IT DONE WITH YOU. KNOWING YOU AND YOUR BESTIE WILL BOTH
LOOK BOMB IS EVEN MORE MOTIVATION!

⁃ WAKE UP EARLY! - WHETHER OR NOT YOU GET YOUR WORKOUT IN

EARLIER IS UP TO YOU, BUT WAKING UP EARLY REGARDLESS GIVES YOU
MORE TIME IN YOUR DAY SO YOU CAN PROPERLY SCHEDULE YOUR
WORKOUT IN. EACH OF THESE WORKOUTS IS ABOUT 45-60 MINUTES LONG
A DAY (UNLESS YOU LIKE TO CHALLENGE YOURSELF WITH EXTRA SETS ). I
RECOMMEND GETTING IT DONE AS EARLY AS POSSIBLE, YOU’RE MOST
ENERGIZED AS SOON AS YOU WAKE UP. IT WORKS!

⁃ GIVE YOURSELF A CHALLENGE - DO AN EXTRA SET! DON’T OVERWORK

YOURSELF. ALWAYS MAKE SURE YOU ARE WITHIN YOUR LIMITS AND BE
SAFE! BUT ADDING A CHALLENGE INTO YOUR ROUTINE FEELS REWARDING
AND MAKES YOU MORE EAGER TO DO YOUR NEXT WORKOUT.

⁃ MAKE IT FUN! - TWERK BETWEEN SETS, PUT YOUR FAVORITE BAD BITCH
SONG ON AND GET THAT PUMP IN GIRL! SOMETIMES I EVEN MAKE VIDEOS
OF MYSELF AS IF I’M FILMING A YOUTUBE VIDEO JUST FOR LAUGHS.
WHATEVER YOU DO, HAVE FUN!

BBL WORKOUT - TO BE DONE 1/DAY FOR 7 DAYS

STRAIGHT. EXTEND TO 21 DAYS FOR OPTIMUM
RESULTS.
 JUMP ROPE OR JUMPING JACKS - 60 SEC
+
JUMP SQUATS - 60 SEC

BEGIN IN STANDING POSITION WITH FEET SHOULDER WIDTH

APART AND YOUR ARMS STRAIGHT OUT IN FRONT OF YOU. SQUAT
DOWN, ENSURING YOU GET THAT AS* TO GRASS. MAKE SURE NOT
TO TUCK OR CURL YOUR TAILBONE (OR OTHERWISE YOUR BOOTY)
DOWN OR INWARD. TRY TO MAINTAIN A 90° ANGLE IN YOUR SQUAT
AND KEEP YOUR BACK AND TORSO AS UPRIGHT AS POSSIBLE FOR
OPTIMUM FORM. FROM SQUAT POSITION JUMP UP AND SHOOT
YOUR ARMS DOWN. RETURN TO START POSITION.
 push-ups
5, 10 FOR INTERMEDIATE,
15 FOR A REAL CHALLENGE!
glute BRIDGe open close
3 SETS OF 15. GO THROUGH THE INSTRUCTIONS FOR
GLUTE BRIDGE HOLD. AT THE TOP OF YOUR GLUTE
BRIDGE, OPEN YOUR LEGS OUTWARD, TRYING YOUR
BEST TO KEEP YOUR SOLES ON THE FLOOR. BRING
THEM INWARD. REPEAT THIS. ADD A RESISTANCE BAND
FOR AN ADDED CHALLENGE.
glute BRIDGe hold
3 SETS OF 15. LAY ON YOUR BACK WITH YOUR LEGS
BENT AND FEET PLANTED ON THE FLOOR. LAY YOUR
HANDS AT YOUR SIDES ON THE FLOOR OR REST THEM
ON YOUR HIP BONES. PUSH YOUR HEELS INTO THE
FLOOR AND THRUST YOUR HIP UPWARDS. MAKE SURE
YOUR SHOULDERS AREN’T SHRUGGED IN THIS POSITION
SO YOU CAN BREATHE.
 planks
3 SETS OF 60 SEC HOLD
(60 SEC REST IN BETWEEN EA/SET)

THIS IS THE REAL CHALLENGE GIRL, PUSH

YOURSELF! YELL “I’M A BAD BITCH!!” AS YOU HOLD
THAT PLANK POSITION.
Fire Hydrants - 2 sets of 25 ea/leg
Kneel on all fours, either with or without a resistance bad
around your thighs. Lift one leg up to your side, at a 90°
angle. Slowly bring it back down. Do each leg alternating
or one leg at a time! Whichever works best for you
(alternating is less tiring for me).

Donkey kicks = 2 sets of 25/ea leg

Kneel on all fours, either with or without a resistance bad
around your thighs. Lift one leg up toward the sky,
keeping your legs at a 90° bent angle. Bring it back down
to start position.

Leg raises - 5 sets of 30

Feel the burn babe! Engage that core!
Lay flat on the ground with your hands at your side. With
your core engaged, raise your legs without bending up so
that your body is at a 90°angle. Gently lower them down.

Russian twists - 3 sets of 15

At a sit up position, sit up and hold your hands together in

front of your chest, or hold a weight. Twist your torso
while engaging your core from side to side. Make sure to
touch the ground on each side of you to truly get the full
stretch and workout. For an added challenge, lift your
feet from the ground while you do this.
 side lunge
2 SETS OF 12. BEGIN IN A STANDING POSITION WITH FEET
PARALLEL AND CLOSE TOGETHER. YOU CAN PLACE YOUR
HANDS AT YOUR SIDE, HOLD THEM TOGETHER IN FRONT
OF YOUR CHEST, OR ON YOUR HIPS FOR EXTRA
BALANCE. STEP OUT WITH ONE FOOT MUCH WIDER
THAN SHOULDER LENGTH APART (THINK SUMO STANCE).
BEND THAT SAME LEG THAT STEPPED OUT SLIGHTLY AS
YOU LEAN INTO IT. MAKE SURE YOUR TOES ARE
POINTING FORWARD AND THE HEEL OF THE FOOT OF
THE LEG THAT IS BENDING DOES NOT LIFT FROM THE
GROUND. STRAIGHT THAT LEG AND STEP BACK INTO
YOUR STARTING POSITION.
 forward lunge
3 SETS OF 15. BEGIN IN STANDING POSITION WITH FEET
PARALLEL AND CLOSE TOGETHER. STEP ONE FOOT OUT
FORWARD, AT LEAST 3 FEET AWAY FROM YOUR RESTING
FOOT. BEND BOTH LEGS AND PULL YOUR BODY DOWN
TOWARD THE CENTER. BOTH LEGS SHOULD BE BENT AT A
90° ANGLE. STRAIGHTEN YOUR LEGS AND STEP BACK INTO
RESTING POSITION.
 BACK LUNGES
SIMILAR TO FRONT LUNGES, JUST WITH A BACKWARD STEP
INSTEAD. BEGIN IN STANDING POSITION WITH FEET PARALLEL
AND CLOSE TOGETHER. STEP ONE FOOT OUT BACK, AT LEAST 3
FEET AWAY FROM YOUR RESTING FOOT. BEND BOTH LEGS AND
PULL YOUR BODY DOWN TOWARD THE CENTER. BOTH LEGS
SHOULD BE BENT AT A 90° ANGLE. STRAIGHTEN YOUR LEGS AND
STEP BACK INTO RESTING POSITION.
 Lunge pulse
2 sets of 60 seconds ea/leg
GET IN A LUNGE POSITION AND PULSATE UP AND DOWN
SLIGHTLY FOR 60 SECONDS. YOU’RE GONNA FEE THIS
BURN BABE. THINK OF THAT “BBL” BOOTY.
SUMO SQUATS
3 SETS OF 15. STAND WITH YOUR FEET IN A WIDE SECOND
POSITION (A LITTLE WINDER THAN SHOULDER WIDTH APART).
MAKE SURE YOUR TOES ARE POINTED OUTWARD FOR THIS
MOVE SO THAT YOU DON’T DAMAGE YOUR KNEES! HOLD A
WEIGHT IN BETWEEN YOUR TWO HANDS AND HAVE IT
HANGING DOWN BY YOUR GROIN, OR HELD UP IN FRONT OF
YOUR CHEST. SQUAT DOWN DEEP, BENDING BOTH LEGS. DO
NOT LET YOUR KNEES PASS YOUR TOES. A 90° ANGLE OF THE
LEGS IS PERFECT! STRAIGHTEN LEGS BACK INTO START
POSITION.
WEIGHTED SQUATS

3 SETS OF 12. STAND WITH FEET SHOULDER WIDTH

APART WITH A WEIGHT HELD BETWEEN BOTH HANDS,
AT YOUR CHEST. SQUAT DOWN WITHOUT CROUCHING
FORWARD, KEEP THAT HEAD HIGH BABE! STRAIGHTEN
BACK OUT TO START POSITION. HOLD THE WEIGHT
ABOVE YOUR HEAD FOR AN ADDED CHALLENGE.
Squat jump step backs

STAND WITH FEET SHOULDER WIDTH APART WITH

HANDS HELD TOGETHER IN FRONT OF YOUR CHEST.
JUMP UP AND LAND INTO A SQUAT. IN SQUAT
POSITION ARE EACH LEG OUT BEHIND YOU AND
LOWER INTO A DEEPER SQUAT. AFTER EACH LEG,
COME BACK INTO SQUAT POSITION. JUMP UP TO
BEGIN YOUR NEXT REP.
STAND WITH FEET SHOULDER WIDTH APART, ARMS
LENGTH TO A WALL. USE THE WALL AS SUPPORT AS
YOU PLACE YOUR FREE HAND ON YOUR HIP. SWING
YOUR LEG FORWARD AT A 90° ANGLE THEN
BACKWARD. BOTH DIRECTIONS COUNTS AS 1 REP.
MAKE SURE TO DO BOTH LEGS!
 BICEP CURLS
STAND WITH FEET SHOULDER WIDTH APART. HOLD THE WEIGHT
IN ONE HAND WHILE YOU REST YOUR FREE HAND ON YOUR HIP.
USE YOUR BICEP MUSCLES AND TIGHTEN YOUR CORE AS YOU
PULL THE WEIGHT UP TOWARD YOUR CHEST. DON’T LET THE
WEIGHT DROP ON THE WAY DOWN, SLOW IT DOWN.
Overhead weight Tricep
extension - 2 sets of 10
HOLD A WEIGHT OVER AND BEHIND YOUR
HEAD AT A STANDING POSITION. STRAIGHTEN
YOUR ARMS UP SLIGHTLY TOWARD THE SKY
(LEAVING A SLIGHT BEND AT THE ARMS).
LOWER IT BACK DOWN TO START.
THIS IS AN INTENSE WORKOUT, BABE! BUT I KNOW YOU
CAN DO IT. I RECEIVE ALLEGATIONS OF A BBL EVERY
DAY. TRUTH IS, I’VE BEEN WORKING HARD FOR MY
BODY FOR YEARS. IT WASN’T JUST A CHOICE TO LOOK
HOT. IT WAS A CHOICE TO PRIORITIZE MY HEALTH, AND
COMMIT TO MYSELF. THAT’S WHAT A BAD BITCH DOES.
THAT’S WHAT YOU DID WHEN YOU CHOSE TO COMMIT
TO THIS WORKOUT. I CAN’T WAIT TO SEE THOSE
RESULTS.