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Description

Want a nice derrière with fit toned legs...then this is the workout for you! 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
Rest
Rest
10 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Rest
Rest
10 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds

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

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

Set 8: 1 round
Rest
Rest
10 seconds
Band Squats with Press
Band Squats with Press
30 seconds
Rest
Rest
10 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Transition
Transition
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Rest
Rest
10 seconds

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

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

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

Set 12: 1 round
Drop Squats
Drop Squats
30 seconds
Rest
Rest
10 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
30 seconds
Rest
Rest
10 seconds
Left Lateral Lunges
Left Lateral Lunges
30 seconds
Right Lateral Lunges
Right Lateral Lunges
30 seconds
Rest
Rest
10 seconds
Dragon Squats
Dragon Squats
30 seconds
Rest
Rest
10 seconds

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

Set 14: 1 round
Dumbbell Deadlift
30 seconds
Rest
Rest
10 seconds
Cycling
Cycling
2 minutes
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Head to Knee
Head to Knee
30 seconds
Wide Leg Stretches
Wide Leg Stretches
15 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Left Side Stretch
Left Side Stretch
15 seconds
Right Side Stretch
Right Side Stretch
15 seconds


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