Time_32x32 16:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body   
If you long for a perkier backside, then you've picked the right workout! Do this workout a few times a week and you'll notice a natural pop in that booty of yours. This isn't a gimmick, tomorrow you'll realize the butt soreness means progress! Keep IT up.

Exercises

1 round of:
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts

1 minute
Rest
Rest

15 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges

1 minute
Rest
Rest

15 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats

50 seconds
Rest
Rest

20 seconds

1 round of:
Lateral Leg Lifts
Lateral Leg Lifts

1 min 30 secs
Rest
Rest

15 seconds
Hamstring Kickbacks
Hamstring Kickbacks

1 minute
Rest
Rest

15 seconds
Gate Swings
Gate Swings

50 seconds
Rest
Rest

15 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings

1 minute
Rest
Rest

20 seconds

2 rounds of:
Squat Pulses
Squat Pulses

30 seconds
Squat Jumps
Squat Jumps

30 seconds
Jumping Lunges
Jumping Lunges

30 seconds
Rest
Rest

20 seconds

1 round of:
Full Plank with Leg Lifts
Full Plank with Leg Lifts

50 seconds
Rest
Rest

15 seconds
Floor Bridge
Floor Bridge

50 seconds
Rest
Rest

20 seconds

1 round of:
Box Jumps
Box Jumps

1 minute

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Workout Discussion

20 May
great work out :-) works your legs for real
15 Jul
I don't have a box, so I did squat jumps instead at the end and could barely finish! This is brutal and one of my new faves!!!
14 Jun
How long does it take to see effects? First time doing it today. Very intense
30 Apr
I enjoy this workout with every bit sweat!lol
27 Apr
Love this workout!
13 Apr
Pretty cool.
23 Jul
Best 16 minutes of my life was spent doing these exercises! !!

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