Ground Force (aw)

You're always busting it, saving it, covering it, or laughing it off, but how much time do you actually devote to sculpting your butt? Show your buns some love with these killer moves. They work the glutes and the muscles that support them (the hip flexors and hamstrings) to tighten and tone your booty and core. For the warm-up use a barbell loaded with Beginners-15 pounds; Intermediate-20 pounds; Advanced-25 pounds

Exercises

Seria 1: 1 runda

Jog on the Spot

30 sekundy

Squats

20 sekundy

Jump Rope

30 sekundy

Barbell Deadlift Light Weight

20 sekundy

Jog on the Spot

30 sekundy

Barbell Lunges Light Weight

20 sekundy

Jumping Jacks

30 sekundy

Barbbell Bench Step Ups

20 sekundy

Jog on the Spot

30 sekundy

Barbell Calf Raise

20 sekundy

Jog on the Spot

30 sekundy

Seria 2: 3 rund

Barbbell Rear-Loaded Squat

30 sekundy

Barbell Stiff-Legged Deadlift

30 sekundy

Barbell Rear-Loaded Front Lunges

30 sekundy

Abduction Step Ups

1 minuta

Barbell Calf Raise

30 sekundy

Wall Sit

45 sekundy

Rest

45 sekundy

Seria 3: 1 runda

Left Quad Stretch

15 sekundy

Right Quad Stretch

15 sekundy

Standing Forward Bend

15 sekundy

90 Lat Stretch

15 sekundy

Wall Calf Stretches

25 sekundy

Hamstring Stretches

25 sekundy

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