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Description

Everyone loves having a nice fit butt with lean strong legs , so this is the workout that will maintain or will get you there! Embrace the burn, it will be worth it!


Exercises

Set 1: 1 round
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Rest
Rest
10 seconds
Glute Kickbacks
Glute Kickbacks
1 minute
Rest
Rest
10 seconds

Set 2: 1 round
Floor Bridge
Floor Bridge
1 minute
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Rest
Rest
10 seconds

Set 3: 1 round
Prisoner Squats
Prisoner Squats
30 seconds
Rest
Rest
10 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Rest
Rest
10 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
10 seconds

Set 4: 1 round
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Rest
Rest
10 seconds

Set 5: 1 round
Weighted Hip Thrusts
1 minute
Rest
Rest
10 seconds

Set 6: 1 round
Squats
Squats
1 minute
Rest
Rest
10 seconds
Seated Leg Lifts
Seated Leg Lifts
1 minute

Set 7: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
10 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Rest
Rest
10 seconds
Glute Circles
Glute Circles
1 minute

Set 8: 1 round
Rest
Rest
10 seconds
Plank
Plank
1 minute
Rest
Rest
10 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
1 minute
Transition
Transition
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
1 minute
Rest
Rest
10 seconds

Set 9: 1 round
Wide Squat Holds
Wide Squat Holds
1 minute
Transition
10 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds
Rest
Rest
10 seconds
Narrow Squat Holds
Narrow Squat Holds
30 seconds

Set 10: 1 round
Push-Ups
Push-Ups
1 minute
Sit-Ups
Sit-Ups
1 minute
Transition
10 seconds
Overhead Weight Lunges
1 min 30 secs
Rest
Rest
10 seconds
Leg Raises
Leg Raises
1 minute
Rest
Rest
10 seconds
Squat Pulses
Squat Pulses
1 minute
Rest
Rest
10 seconds

Set 11: 1 round
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
10 seconds

Set 12: 1 round
Right Oblique Crunches
Right Oblique Crunches
1 minute
Rest
Rest
10 seconds
Left Oblique Crunches
Left Oblique Crunches
1 minute
Rest
Rest
10 seconds
Crunches
Crunches
1 minute
Rest
Rest
10 seconds
Left Lateral Lunges
Left Lateral Lunges
1 minute
Right Lateral Lunges
Right Lateral Lunges
1 minute
Rest
Rest
10 seconds

Set 13: 1 round
Weighted Wide Squats
Weighted Wide Squats
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
15 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds

Set 14: 1 round
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 seconds
Barbell Deadlifts
Barbell Deadlifts
1 minute


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