Sculpt a Butt Like Kerri Walsh!

Workout A: Dumbbell Deadlift

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Step 1
Set a pair of dumbbells on the floor in front of you. Bend at your hips and knees, and grab the dumbbells with an overhand grip.

Step 2
Without allowing your lower back to round, stand up with the dumbbells, thrusting your hips forward. Lower the dumbbells to the floor. That’s one rep. 

Workout A: Dumbbell Split Squat

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Step 1
Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stagger your stance, your left foot in front of your right.

Step 2
Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Repeat the move with your right foot in front of your left. That’s one rep.

Workout A: Single-Leg Dumbbell Straight-Leg Deadlift

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Step 1
Hold a pair of dumbbells with an overhand grip at arm’s length in front of your thighs. Stand on your left leg and your left knee slightly bent.

Step 2
Without changing the bend in your knee, bend at your hips, and lower your torso until it’s almost parallel to the floor. Pause, then raise your torso back to the starting position. Repeat on your right leg. That’s one rep.

Workout A: Back Extension

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Step 1
Position yourself in the back-extension station and hook your feet under the leg anchors. Keeping your back naturally arched, lower your upper body as far as you comfortably can.

Step 2
Squeeze your glutes and raise your torso until it’s in line with your lower body. Pause, then slowly lower your torso back to the starting position. That’s one rep.

Workout A: Swiss-Ball Rollout

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Step 1
Sit on your knees in front of a Swiss ball and place your forearms and fists on the ball. Brace your core.

Step 2
Slowly roll the ball forward, straightening your arms and extending your body as far as you can without allowing your lower back to “collapse.” Use your abs to pull the ball back to your knees. That’s one rep.

Workout B: Braced Squat

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Step 1
Hold a weight plate in front of your chest with both hands, your arms completely straight in front of you.

Step 2
Keep your core tight and lower your body as far as you can by pushing your hips back and bending your knees, all while holding the weight plate in front of your chest. Pause, then slowly push yourself back to the starting position. That’s one rep.

Workout B: Cable Pull Through

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Step 1
Attach a rope handle to the low pulley of a cable machine. Grab an end of the rope in each hand and stand with your back to the weight stack. Bend at your hips and knees and lower your torso until it’s at about a 45-degree angle to the floor.

Step 2
Thrust your hips forward, squeeze your glutes, and raise your torso back to the starting position. That’s one rep.

• Note: Your arms should stay straight for the entire movement.

Workout B: Dumbbell Stepup

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Step 2

Step 1
Grab a pair of dumbbells and hold them at arm’s length at your sides. Stand in front of a bench or step, and place your left foot firmly on the step. 

Note: The step should be high enough that your knee is bent 90 degrees.

Step 2
Press your left heel into the step and push your body up until your left leg is straight and you’re standing on one leg on the bench, keeping your right foot elevated. Lower your body back down until your right foot touches the floor. That’s one rep.

Workout B: Swiss-Ball Hip Raise & Leg Curl

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Step 1
Lie faceup on the floor with your lower legs and heels on a Swiss ball. Push your hips up so that your body forms a straight line from your shoulders to your knees.

Step 2
Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for 1 or 2 seconds, then reverse the motion. Lower your hips back to the floor. That’s one rep.

Workout B: Plank

Step 1

Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Brace your core and breathe deeply. Your body should form a straight line from your shoulders to your ankles. Hold for 60 seconds.