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July 22, 2022

Target and tone your BOOTY + THIGHS with this 20 min no-repeat workout. Using dumbbells will help you feel extra BURN in your muscles 🔥 The focus is on toning and strengthening a lean lower body, are you ready Team? Let's do it!

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▸ Muscles Worked: Glutes, Inner & Outer Thighs
▸ Time: 20 Min
▸ Equipment: 2 x dumbbells (I'm using 5kg for your reference)

▸ 00:00 - 10:06 WORKOUT 40 sec on, 10 sec off
Sumo Squat
Sumo Squat Pulses
Alternating Lateral Lunges
Sumo Squat + Dumbbell
Pulses + Dumbbell
Lateral Lunge + 3 Sec Hold Right Leg
Lateral Lunge + 3 Sec Hold Left Leg
Lateral Lunge Side Shifts
1 Heel Up Sumo Squats Right Leg
1 Heel Up Sumo Pulses Right Leg
1 Heel Up Sumo Squats Left Leg
1 Heel Up Sumo Pulses Left Leg

▸ 10:06 - 14:20 NO REST 40 sec on, no rest
Side Lying Leg Lift Right Leg
Side Lying Leg Hold Right Leg
Side Lying Bend + Kick Right Leg
Side Lying Leg Lift Left Leg
Side Lying Leg Hold Left Leg
Side Lying Bend + Kick Left Leg

▸ 14:20 - 20:01 FINISHER 30 sec on, no rest
One Leg Glute Bridge Right
One Leg Glute Bridge Left
Toes Up Glute Bridge
Toes Up Glute Bridge Hold
Glute Bridge March
Frog Pump Pulses
Frog Pump Hold
Frog Pump + Pulse

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D We S C L A We M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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