- Hey you guys, Cassey
here I am so excited
to be in a new space today
because we're doing something brand new
that we've never done before
on the Blog Lady's channel.
So I've been sharing a lot of
my gym workouts with you guys
just really casually on Instagram
and you guys have wanted
a follow along videos,
I thought, why not turn
this into an actual series?
And so we're doing two things
really different today, okay.
Number one, we're gonna
be using some weights,
some equipment, but don't
worry if you're at home
and you don't have a gym membership,
do not worry because I will
give you at home options.
And then secondly, I'm
gonna be putting myself
through a workout that
I've never done before
that I did not create to
see how torturous it is
when someone else tells
me how to do my workout.
So we'll be testing out celebrity workouts
for this series and I
thought it'd be really cool
to kick everything off
with Kim Kardashians
actual butt routine.
Okay, I found this on
Women's Health magazine.
And it's created by her very own
personal trainer, Melissa Alcantara.
And what you're gonna
need for this workout,
if you're going to the gym is a bench,
two heavy dumbbells, I
have 220 pound dumbbells,
as well as a kettlebell or heavyweight,
and this one is 16 kilograms,
which is about 36 pounds.
But of course, you guys
wanna choose your own weights
that work for you.
They could be heavier,
they could be lighter,
as long as it's challenging
throughout the entire
15 or so reps that we do.
But the last three to five are like
you almost can't barely do it.
Like that's when you know
you're really getting stronger.
Okay, so if you're at home
again, you don't need anything.
I will show you all the home variations
so that we can still do this together.
Because as you guys know,
you don't need a gym membership.
You just need your
willpower and your strength
to get through it and you
can transform your mind
and your body at the same time.
Okay, you guys excited?
We're doing something different.
Okay, so first move is the walking lunge.
We gonna do 20 reps of these, okay.
So what you wanna do
is grab your dumbbells,
shoulders rolling back right here,
and you're going to step
forward, just like that,
making sure the knees
are at 90 degree angles,
and then coming back
and when they're heavy,
you really got to push
to the heel of your foot.
If you're at home, simply
do it without the weight.
All right, here we go for
20 in three, two, one.
Let's do this.
We're going down and up,
really working the booty here.
Oh, yeah.and then Kim
apparently does this workout
two times a week.
So a little glimpse into
her workout routine.
But of course, you guys have to remember
that a lot of times people
look the way they do
because of their genetics as well.
And for me, I obviously do
not have a Kim Kardashian butt
but I can work as hard as
I can to lift a little bit
and get stronger in the glutes, right?
We are just all working out
to be better versions of
ourselves every single day.
And whatever that looks
like, doesn't matter.
It's gonna look different
for every single person.
Keep your shoulders back,
keep your belly tight.
Press through the heel of your foot.
Five more, five and c'mon four as can see,
it's kind of cardio 'cause it's heavy.
And last one, one and up.
Okay, good job, guys.
Now, the next one is your
elevated glute bridge.
But if you don't have a bench at home,
no worries, most of us don't.
You can go on to the floor on your mat
or on the carpet and
basically, you're gonna lift up
you can hold a dumbbell right
here or something heavy,
and come back down, okay.
Now, if you do have a bench for
this is gonna be really fun.
Go ahead and grab one of your dumbbells.
And you're gonna securely
hold it on your hips.
So carefully slide yourself down
until your shoulders right
here under your shoulder blades
are on the edge of the bench, okay.
So check it out guys,
hands holding the dumbbell.
Make sure it's nice and firm.
If your hip bones are jutting out,
and it feels uncomfortable,
then go ahead and place a towel
here to make it soft, okay.
So, feet planted in the floor,
you're gonna go down, and then lift up,
squeeze your butt cheeks and hold.
And we've got 20 of those.
Here we go.
We're going down, squeeze, hold,
and let your head relax, okay.
We're not trying to strain the neck here.
We are working your butt
and your hamstrings.
There we go.
Keeping the chest nice and open,
really squeezing the butt right here.
And lift we're going down, exhale up.
And now when you're working with weights,
you wanna take your time.
You wanna to go slow,
you're not using momentum.
Squeeze right there.
Nice guys keep lifting
and for those of you who
are actually in the gym
doing this, that's awesome.
Hello to all you gym friends.
(laughing)
Squeeze and hold, you got it.
Let's go, exhale, lift, squeeze.
I want you to go higher every single time.
Lift, squeeze yep, penny between
the butt cheeks, squeeze.
Nice work, guys.
Exhale, lift, you got five more.
And that's fine, come on.
Four squeeze even higher, don't get tired,
three, last couple, two, and one more
I really want you to hold, one hold,
and good bring it down.
Place that dumbbell down.
Okay very very nice guys.
Our next move is the
Bulgarian split squat.
So if you're at home,
just place your foot on a chair
that is not rolling around,
or a couch or something that's stable.
If you are at the gym, grab your dumbbells
be careful when you're grabbing them.
Make sure you always bend
down, protect your back, okay.
So check it out.
You're gonna place one foot
on top of the bench like so, okay.
And then move your shoulders
back over the chest,
then come down and lift.
So that is one Bulgarian split squat.
We've got 12 on each side, ready?
Here we go, going down and up.
Feeling that and lift, come on.
Keeping your eyes forward,
keep your gaze forward,
chest nice and open.
Good stuff I'm feeling, my legs like crazy
(laughing)
we're going down and up,
okay somebody is on fire,
but also been doing my
hundred squats for the day.
And I did mine this
morning and it really hurt.
Four more let's go, four, take your time
three, two, one more you guys, up
okay shake it out you
guys very, very good.
Now move on to the other side.
Remember you're gonna
do four rounds of these.
Okay 12 here we go.
Going down and up.
Again standing straight
up, eyes gazing forward,
chest open, shoulders away from the ears.
Inhale down, exhale, lift.
Nice you guys.
Breath in as you can see,
or maybe you can't see, but I'm sweating.
And we have not done
any traditional cardio.
You have four more to go.
The weights really can make you sweat
when you're doing it right,
when going deep enough, have one more,
down, last one, boom and up.
You guys, how are you guys?
This next one, the goblet squat.
Now, if it looks like I'm out of breath,
right now I'm gonna be even
more out of breath for this one.
So I am going to pick up my kettlebell.
And again, you can hold your
dumbbell if you want to,
but this is really gonna
elevate your heart rate.
So carefully pick that up.
I do put my leg here and bring it up,
so now it's on my chest.
Okay, so check this out guys,
with a goblet squat.
Please you come all the way
down, elbows touching the knees
and coming right back up.
Okay, so, in the workout
it says to do 12 to 20.
So let's go in between, we'll do 15.
Okay, here we go in
three, two, let's do this.
We're coming down and lift
this really works your booty like crazy.
Keep the chest open again, shoulders down,
back nice and tall and strong.
You do not wanna hurt your back with this.
And every time you lift,
squeeze your butt cheeks together okay.
Down and up,
let's go lower and lift.
This one makes me..
This will make the heart
rate rise every single time.
This is real,
been working all the major
muscle groups in the lower body.
C'mon going down and we
got five more let's go
five, four, almost there,
three, last two, one more
going down and up.
Yes so are we that was intense, okay.
Now we head in to
our glute kickbacks.
Now I'm gonna go on the
bench here, just 'cause
I have it with me
but you can totally do these on the floor,
you don't need any equipment.
So let me move this over to here.
Okay, how are you guys
so you gonna place the hands
right underneath the shoulders,
making sure that your neck
and your spine are in line
you're not doing this,
you're not doing this, okay.
And again, you can do this on
the floor on your yoga mat.
So, you're gonna lift up
for 50 just like this.
And yes, 50 each side, here we go.
Foot and up, in and up,
nice little squeeze,
nice little pinch on top,
really flexing your foot
up just like that.
You guys, this is a really good workout.
I am really liking it I'm sweaty.
So, so far, so far, it's
getting a thumbs up from me,
this is good.
Up and down and down.
Now I wanna get back onto
the topic of genetics
in your body it made how you look
when you're comparing
yourself to other people,
you guys, I don't know how many times
I need to tell you this,
but we're all made so differently.
We're all beautiful, in
our own unique little ways.
And I really do mean that
we all have something different
to offer to the world, okay.
And you are not defined
by your physical body,
by your physical shell.
You are defined by who you are,
the gifts that you were
born to give to the world,
the talent and the smarts
that you have inside you.
So when we're working out,
it's to enhance all that,
it's not to look a certain way.
And though our butts might
get bigger after this workout,
the arms might look toned after,
what am I wait was this arms workout
that is really all about the journey
that you're going through the progression.
How you look is simply a side benefit,
how you feel that's what we're going for.
Four more, four, and three,
and two, one more, one.
Okay we're gonna go for
50 on the other side,
shoulders back, and let's
do this up and down.
I have sweat beads, literally dripping
down my chest right now.
This is good, this is very, very good.
And lift and lower.
Now for you guys who are
scared to go to the gym,
you feel intimidated by all those
like, men in the weight
areas don't be scared.
We're all on our same journeys
and if you think they're judging you
honestly, maybe some people
are maybe some people
don't care 'cause they're
looking at themselves
in the mirror so hard, it doesn't matter.
It's about you and the journey
that you are going through, okay.
I say, throw away all that hesitation
all those insecurities.
No one cares, you are working on yourself
and a story truly become
something magnificent,
when you are coming from somewhere.
You can't be perfect from the beginning.
You cannot no one is
perfect from the beginning
and if they are, well, I think it's false.
I also think that we
have somewhere to grow.
We have a lot of things to learn.
Nobody knows everything.
So it's okay to make mistakes.
It's okay to fail.
It's okay to be bad at something.
It's fine, as long as you keep
learning, you keep growing,
look at a sweat bead just
dropped onto the bench,
I'm very proud of that.
Keep going and down and lift and lower
you got five, c'mon four almost there,
three, two, last one, one and down.
Okay, that was real,
you guys we're on to our very last move,
which is the hamstring curl.
Now you can do these on
your yoga mat at home
or on the bench, it doesn't matter.
It's pretty much the same thing.
If you want to make this extremely hard,
what you can do is grab
one of those dumbbells
at the gym that are kind of
like big widen circle on top
and then place them between your heels
as you do the hamstring curls.
I cannot do those today
with these dumbbells
because they're a little small,
they might slip out of my feet,
or you can just not use
anything at all, okay.
All right, you guys for
those of you at home
without a bench, you're gonna
want to place your hands
like so, and place your
forehead on top of the hand.
For those of you at
the gym with the bench,
go ahead and hold onto it.
Now everything else is
the same from here on out,
lifts your knees up as high as you can
get those size off of the
match off of the bench,
what we're gonna do is gonna
click your heels together,
then you're gonna extend far out
and bring it right back and
keeping those knees high.
Let's go for 20, here we go.
Out and in, and in,
really engaging your butt
as you do these, and in.
Oh gosh, these are intense,
even without the dumbbell,
as long as you're keeping those knees
up nice and tight (mumbles).
Good stuff, press the foot hard
press the heels out, keep
going, and in, extend and in
almost there boom, let's go,
press, nice you guys.
Now remember when you're doing these,
you gonna do four rounds of
all the moves we just did.
Give me three and two,
last one, one and down.
Okay, well let's see, I am sweating.
That was only one round
but let's have a seat.
Let's have a seat and let's review this.
Well, you guys, that was surely intense.
You can see the sweat
beads dripping down my neck
and that was only one round.
Kim Kardashian does four rounds
and whether you want to do four in a row,
right at one right after the other
or you wanna go through the entire circuit
and repeat the whole thing four times.
It's up to you.
But I'm gonna give this
workout a thumbs up.
That was hard.
And now I gotta go do
the other three rounds.
You guys I hope you enjoyed
the very first installment
of our Cassey tries celebrity
workout series at the gym.
You can also do it at home.
Give this video a thumbs up
if you made it the whole way through.
And if you want more of
my personal gym workouts,
and head over to my Instagram @blogilates
Congratulations, we're
doing something new.
We're keeping it fresh.
I love you so much.
And I will see you next time.
Oh, and let me know what
sort of every workout
should I try next time?
Whatever gets the most votes.
I'll do it okay, see you later guys, bye.
♪ Just keep on doing what you do, ♪
♪ doing what you do, ♪
♪ doing what you, doing what you do. ♪
♪ Doing what you do. ♪
♪ Doing what you like do. ♪
