Total Bod

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

Seria 1: 2 rund

Elbow Plank with Leg Lifts

1 minuta

Rest

15 sekundy

Bent Single Leg Floor Bridges

1 minuta

Rest

15 sekundy

Bottom to Bottom Squats

50 sekundy

Rest

20 sekundy

Seria 2: 2 rund

Lateral Leg Lifts

1 min 30 sek

Rest

15 sekundy

Hamstring Kickbacks

1 minuta

Rest

15 sekundy

Gate Swings

50 sekundy

Rest

15 sekundy

Single Leg Balance with Leg Swings

1 minuta

Rest

20 sekundy

Seria 3: 1 runda

Squat Pulses

30 sekundy

Squat Jumps

30 sekundy

Jumping Lunges

30 sekundy

Rest

20 sekundy

Seria 4: 1 runda

Full Plank with Leg Lifts

50 sekundy

Rest

15 sekundy

Floor Bridge

50 sekundy

Rest

20 sekundy

Seria 5: 1 runda

Quad Stretches

30 sekundy

Seated Moon Stretch

30 sekundy

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