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January 18, 2022

SWEAT & SHRED 2022 #BOOTY PUMP! 20 min home workout to strengthen and tone that BOOTY! No equipment needed! Try the favourite bodyweight exercises to tone and target the GLUTE & HAMSTRING muscles. Are you ready to work Team? 🔥 Let's do it!

▸ Muscles Worked: Glutes
▸ Time: 20 Min
▸ Equipment: No Equipment

♥︎ Workout ♥︎
▸ 00:00 - 14:10 Workout 60 sec on, 10 sec off
Sumo Squat + 3 Pulses
Sumo Pulses
Side Squat + Pulse Right Leg
Side Squat + Pulse Left Leg
Curtsy Lunge + Pulses
Elevated Glute Bridge
Elevated Glute Bridge Pulses
One Leg Glute Bridge + Pulse Right Leg
One Leg Glute Bridge Hold Right Leg
One Leg Glute Bridge + Pulse Left Leg
One Leg Glute Bridge Hold Left Leg

▸ 14:10 - 20:43 Finisher 30 sec on, 0 sec off
Donkey Kick Pulses Right Leg
Donkey Kick Hold Right Leg
Straight Leg Kicks Right Leg
Straight Leg Circles Right Leg
Straight Leg Hold Right Leg
Donkey Kick Pulses Left Leg
Donkey Kick Hold Left Leg
Straight Leg Kicks Left Leg
Straight Leg Circles Left Leg
Straight Leg Hold Left Leg
1 Min Superman Hold

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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