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Description

Targeting the lower body, this workout is going to focus on that behind! Helping to shape and build around it. Aim. Act. Achieve!


Exercises

Set 1: 1 round
Wall Sit
Wall Sit
20 seconds
Rest
Rest
10 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
30 seconds
Rest
Rest
10 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
40 seconds
Rest
Rest
10 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
50 seconds
Rest
Rest
10 seconds

Set 2: 2 rounds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Bicycle in Bridge
Bicycle in Bridge
20 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
10 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Scissors in Bridge
Scissors in Bridge
20 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
10 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
20 seconds
Hamstring Kickbacks
Hamstring Kickbacks
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
20 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Single-leg Deadlift (Right)
20 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds
Single-leg Deadlift (Left)
20 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Glute Kickbacks
Glute Kickbacks
20 seconds
Glute Circles
Glute Circles
20 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds

Set 6: 1 round
Rest
Rest
30 seconds

Set 7: 2 rounds
Bird Dog
Bird Dog
20 seconds
Donkey Whips
Donkey Whips
20 seconds
Plank Heel Pushes
Plank Heel Pushes
20 seconds

Set 8: 1 round
Rest
Rest
30 seconds

Set 9: 1 round
Glutes 100
Glutes 100
20 reps


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