Wanna get your booty glutey? Here’s 10 moves using just dumbells!

50-shades-dumbbells-main1-250x250Who doesn’t want a derriere that would give Beyonce a run for her money? Crystal Stein (superstar Equinox trainer in NYC) and Self Magazine teamed up to create the 50 Shades of Glute workout performed by yours truly to get that booty glutey.

Here’s the first 10 moves using just dumbells!

Compiled and written by Bari Lieberman at Self Magazine. Also available at: http://www.self.com/body/workouts/50-shades-of-glutes/….

50 Shades of Glutes: Dumbbell Exercises

We know the importance of working your entire body, but there’s something extra gratifying about feeling the burn in your butt. So while you say 50 Shades of Grey, we say 50 shades of glutes. And these moves below will whip your butt into shape

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight set of dumbbells (try starting with 8 to 10 pounds and go heavier when you can). Add a few of the exercises to your current total-body routine (perform 2-3 sets of 8-12 reps).

Suitcase Squat


Stand with feet slightly wider than hip-width apart, holding a weight on each side of body with palms facing in. Push hips back and lower into a deep squat, drive through heels to stand.

Curtsy Kick

Hold weights in front of body at shoulder height. Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight. Push through left heel to stand, and sweep right leg out to side with foot pointed. Immediately move into the next rep.*


Stand with feet hip-width apart, holding the dumbbells in front of thighs with palms facing body. With a slight bend in knees, push hips back and slowly slide weights down legs toward floor while keeping spine long and abs tight. Push through the heels to return to standing.

5 O’Clock Lunge

Stand with feet together holding one weight in front of body at chest height with a hand on each end. Take a big step with right leg, rotating away from the body towards the five o’clock position. Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge. Push through right heel to stand, rotating back to starting position.*

Single-Leg Deadlift To Lunge

With feet together, stand tall, holding one weight in right hand in front of right thigh, left hand on hips. Shift weight to left leg, keeping a slight bend in knee, and raise right leg behind body while lowering weight toward floor. Return to standing, raising right knee to hip height. Then sweep right leg directly behind body, placing ball of right foot on floor and bending both knees to lower into a reverse lunge. Return to start and immediately move into next rep.*

Sumo Squat

Stand with feet wide, toes pointed out, holding weights in front of body with palms facing each other. Lower into a wide squat, keeping spine long and chest upright (as if lowering between two panels of glass). Drive through heels to stand.

Front Squat

Stand with feet hip-width apart with toes pointed slightly out and holding weights in front of body at shoulder height. Hinge at hips to lower into a deep squat, keeping weights and torso stable and chest upright. Push through heels to return to standing.


Stand holding one weight in right hand with right arm extended overhead, left arm resting in front of body with palm facing out. Feet are hip-width apart with left foot slightly turned out. Push hips to right and begin to slowly slide left arm down left leg while right arm remains stable, keep gaze at weight at all times. Lower as far as possible then return to standing. Beginners can try this move without using weights.*

Weighted Bridge

Lie faceup with feet hip-width apart and heels near glutes. Place weights on hips. Drive through heels to raise hips off floor, pause at top and slowly lower back to mat.

Circle Hydrant

Start on all fours with wrists directly below shoulders and knees below hips. Place one weight behind right knee. Keeping abs tight and spine long, lift right leg toward ceiling then circling your knee out to the right down and back up. Right foot remains flexed, squeezing the leg to keep the weight locked in place.*

*Repeat on opposite side.

Credits: Kim Hartwell at Wilhelmina Fitness; Hair by Leah Bennett for NEXT Artists using Oribe; Makeup by Leah Bennett for NEXT Artists using Nars.

Apparel: Michi Rifical Legging, $195, Carbon38.com; Michi Abyss Bra, $110, Carbon38.com, Nike Air Zoom Structure 18, $120, Nike.


Wanna Tone What You Own? Train With Kim!

Book a personal training session with Kim now! Or contact: Tonewhatyouown@gmail.com

Tone What You Own HQ:1

Eqvvs Personal Training, 43 Cheval Place,London, SW7 1EW

Tone What You Own’s Training Style

Tone what you own is on a mission to make every single body feel sensational, that includes yours! When you book in for a training session with Kim your making an incredible step towards getting into your best ever shape.

Kim is a firm believer that every single body is incredible. Whatever your shape, whatever your size you can absolutely tone it, and own it! Your journey to a fitter, healthier you can be a fun, challenging and exciting one. We’ll help you embrace your body in all it’s glory and see the amazing power of you at your best.

Kim’s workouts follow her firm beliefs in maintaining a sustainable healthy lifestyle. Emphasis is placed on workout plans that are fun but focused, and don’t make you dread your next session.

A Word from Kim

‘Nothing gets me more fired up than a rip rollicking sweat sesh & I want to bring that awesome feeling to you! I’ll challenge you; push you out of your comfort zones and get you to your goals. Best of all you’ll feel all kinds of awesome when you walk out that gym door. What are you waiting for?!’


Burn It Like Brooklyn: The Bodyburn Phenomenon

It’s Tuesday morning. I have a sinking feeling in my stomach. It’s Brooklyn Bodyburn (BBB) day. I’ve come to have a love/hate relationship with the muscle burning, shake inducing, “do I puke or cry?” phenomenon that is BBB. On the one hand I know the next hour is going to be pretty much the most intense grueling hour of exercise I can do (bar maybe Tonehouse). On the other hand, it’s the feeling of strength, power and pure adrenaline after the burn that keeps me (and most of the New York models I know) coming back for more.

Photo: Brooklyn Bodyburn

Photo: Brooklyn Bodyburn

So what is the sweat sensation that is BBB? Brooklyn Bodyburn has taken Pilates Reformer to a whole new level. Based in Brooklyn, the class utilises the ‘Megaformer’. What on earth is that I hear you ask? I know, I felt the same way when I first decided to take my ‘mega plunge’. If your familiar with Pilates Reformer, it basically takes the fundamentals of that to a ‘mega’ scale. You’ll use a machine similar to that of normal Reformer set ups. Which (if its as foreign to you as it was to me), is a machine like contraption, using changeable weighted springs as a form of resistance. You use different platforms on the machine to perform moves which are met with the springs resistance. It definitely looks like a torture mechanism, but it’s not. Well not technically anyway.


Photo: My Instagram @kimhartwell

The class is spent hopping (very quickly) from one exercise to another. You’ll perform Megareformer variations of planks, lunges, pikes, push ups, Tricep dips to name a few. Each exercise uses isometric movements that lead your muscles to fatigue. And when I say ‘fatigue’ I mean “holy cow I’ve not seen my leg shake quite so much. Ever. I’m practically Bambi on ice”. I “must go on”, they encourage. The shake is a “good thing”. Really?! Right now I feel like it’s kinda not I tell myself. Yet they motivate me in such an inspiring way that I keep going. They reaffirm that “muscles are built when the shake comes; recruiting new muscle fibres”. Uhh ok fine maybe one more lunge. Grimace, grimace, or as my yoga teacher likes to call it “fart face” – unsurprisingly none of those allowed in yoga. May have to make an exception in the case of Bodyburn.


Photo: My Instagram @kimhartwell

Movements focus on different parts of the body. Notably, I remember a whole lot of leg work. “I do want a butt like Beyonce’s, I do want a butt like Beyoncé” I tell myself as I see my face grimacing in the mirror at the thought of the whole other leg to come later on. I honestly don’t know whether to puke or cry. Having been a few times I thought I’d get the knack of it by now. Not sure if they’re just trying to be nice, they tell me apparently it’s ‘always hard – even for instructors’ – oh good.

You certainly get your burn for your buck. The class is a full body workout, but the core. Oh my word the core. Megaformer known as ‘the core creator’ ensures that in every move you make, the core is fired up. A teacher once told me it’s like a ‘truth machine’; you think you have a solid core, but this way of working out brings a whole new meaning to the word. No coincidence that the girls who have clearly spent some time here are flaunting abs of steel then!

The instructors are a true merit to the class. Motivating you past those shakey points, past the brink of no return, on to the next exercises. They aren’t lying when they say it “burns so good”. You certainly burn. Oh it burns, but oh it’s worth it. Not for the faint of heart (I would be sugar coating it to say that it’s anything but intense), but if you’re willing to persevere, push past your limits and rise to the challenge you will surely be handsomely rewarded. I certainly recommend it – just try to keep the “fart face” to a minimum!

Sending health & happiness,

Kim x


Take Your Running to the Weight Rack: Why Runners Should Strength Train
Photo: Coty Tarr

Photo: Coty Tarr

Are you a runner? Do you strength train? All too often the answer to this is no. If you are continuously running without the fundamental strength that your body needs to support you while running then you may be setting yourself up for injury.

Why Strength Train for Running?

Sure you’re an avid runner, knock out a very respectable mileage each week, but have you also struggled with some sort of injury at some point? More than likely the answer is yes. As polled by Runners World, in one year as many as 66% of runners struggle with injury. So how can strength training help? Here’s 4 reason why incorporating strength training into your running program is a good idea:

  1. Correct Muscle Imbalances and Running Form

Muscles act in balances. In everyday life (such as sitting down for long periods of time) the body picks up muscle imbalances. If you’re constantly sitting down for long periods daily (let’s face it, most people are) your hip flexors are in a constant state of flexion. This means that your hip muscles become tight. This in turn weakens those muscles in opposition to that muscle group. In this example; the glutes. Runners commonly struggle with a lack of glute activation. What is known as synergistic muscle dominance takes over. Which basically means that inappropriate muscles take over the function that the glute should be doing itself. This leads to incorrect posture and form which will have a direct influence on your running technique.

Photo: MIchael Benabib

Photo: Michael Benabib

Without strength training those glutes, the body can become weak, and the body is in imbalance. As Michael Fredericson, M.D., associate professor of sports medicine at Stanford University School of Medicine states: “Healthy running should be as symmetrical and fluid as possible. If you don’t have muscle balance, then you lose the symmetry, and that’s when you start having problems.” The hip and glute strength are two of the most important stabilizing muscles that are used while running (in addition to the core). Runner’s World (who let’s face it know a thing or two about running) combined a list of 10 laws of injury prevention, sighting strength training as a major factor. As explained “when you strengthen the hips—the abductors, adductors, and gluteus maximus—you increase your leg stability all the way down to the ankle” – thus improving your symmetry and in turn running form.


  1. Limit the Risk of Overuse Injuries

Just running and running with not a lot else going? I’ve been there: girl just loves to run right? Not only does this leave you susceptible to muscle imbalance related injuries but also leads to overuse injuries. Repeatedly stressing the same joints and muscles (which may already incidentally be imbalanced) causes the bodies tissues to breakdown and eventually lead to injury. As the Greatist states: “Bodyweight routines can help you recover from running while still building the strength needed to help prevent future overuse injuries.”

  1. Performance Improvements

So you want to get better at running? So you just need to run more right? What about those overuse injury problems that we mentioned? Going beyond your physical capabilities too fast will lead to inevitable injury. By preparing the body through strength training (in addition to running) it allows the body to adapt and better receive increases in activity. As Runners World suggest “If you are a serious runner and would like to run faster or farther you need greater strength endurance.” They conclude that even doing just one hip strengthening exercise will increase your running performance. Doing even more running related strength training will increase your running performance dramatically. Running strengthening examples such as those seen in Deborah Warner’s (Founder of Mile High Run Club, New York) workout for Self Magazine “Be A Better Runner workout”,

  1. Overall Fitness Improvement

Strength training will improve your overall fitness. Your body works hard to get you through your strength training regime. When strength training is done in a circuit fashion it doubles up as a cardio workout. Why not kill two birds with one stone? As Livestrong explains, “when you perform aerobic exercises (like running), your body keeps burning calories for a short time after you finish your workout. When you perform strength-training exercises like weightlifting, you permanently boost your calorie-burning capacity by increasing your body’s supply of muscle tissue.”

Self Magazine -  Photo: Peter Yang Hair: Eloise Cheung MUA: Junko Kioka

Self Magazine Photo: Peter Yang

Running Specific Strength Training

Why not get started on your running strength training today by checking out Deborah Warner’s “Be A Better Runner Workout” for Self Magazine. If you’re in New York City you can also check out her Mile High Run Club studio solely dedicated to running and running strength training.

What are you waiting for? Up your running ante – see you at the weight rack!

Sending health & happiness,

Kim x


The Moves You Need to Improve Your Run
Self Magazine -  Photo: Peter Yang Hair: Eloise Cheung MUA: Junko Kioka

Self Magazine Photo: Peter Yang


Hooray! Self Magazine’s February issue is out now! It features a great workout by Deborah Warner (fitness guru and founder of the first dedicated running studio in New York – Mile High Run Club). This workout is specifically designed for fitness bunnies that want to get better at running. All too often runners underestimate the importance of strength training in addition to running. You can find out why you should be strength training for better running in my post: Take Your Run to the Weight Rack: Why Runners Should Strength Train.

Through the Mile High Run Club, Deborah has bought the use of strength training in runners to a whole new level. In classes time is dedicated to strength training that will actually make you a better runner. The below workout has been created by Deborah to help strengthen the leg muscles and core. These are the very muscles you need to build to improve your running performance.

Here’s Deborah Warner’s “Be a Better Runner” workout as designed for Self Magazine readers, demonstrated by yours truly….

“Be A Better Runner” Workout by Deborah Warner for Self Magazine

(Photographed by: Peter Yang. Hair: Eloise Cheung. Make up: Junko Kioka. Styling: Lindsey Frugier. Model: Kim Hartwell)

For video demonstrations by Deborah herself you can visit your “Trainer-to-go” at Self Magazine online: http://video.self.com/watch/trainer-to-go-the-moves-you-need-to-improve-your-run

May your runs be forever strong!

Sending Health & Happiness,

Kim x