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Quick and efficient training session to tone/shape buttocks without the use of any gym equipment. You can do this work out wherever you like. It is ideal for women who want to get back into shape before the summer.
1 - Hip extensions bent knee - Reps 10
See video and instructions - http://www.youtube.com/watch?v=Li_28oQOtAQ
2 - Bridging - Reps 15
See video and instructions - http://youtu.be/CtIMudUmC1c
3 - Forward Lunges - Reps 8
See video and instructions - http://www.youtube.com/watch?v=HacUpgo8h80
4 - Recovery Time 00 min. 30 sec.
5 - Hip extensions bent knee - Reps 10
See video and instructions - http://www.youtube.com/watch?v=Li_28oQOtAQ
6 - Bridging - Reps 15
See video and instructions - http://youtu.be/CtIMudUmC1c
7 - Forward Lunges - Reps 8
See video and instructions - http://www.youtube.com/watch?v=HacUpgo8h80
8 - Recovery Time 00 min. 30 sec.
9 - Hip extensions bent knee - Reps 15
See video and instructions - http://www.youtube.com/watch?v=Li_28oQOtAQ
10 - Forward Lunges - Reps 12
See video and instructions - http://www.youtube.com/watch?v=HacUpgo8h80
11 - Bridging - Reps 20
See video and instructions - http://youtu.be/CtIMudUmC1c
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Please watch: "Chest workout - best home routine to kill pec muscle calisthenics and bodyweight"
https://www.youtube.com/watch?v=ImNFOaCcWZs
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