Fitness Workout for Women

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Let’s grow this Booty Team 🍑 30 Minutes of burning exercises, to build and shape your glutes / bum / butt – Grab your weights and your workout mat and then let’s get straight into the workout! Let’s do it, let’s gooooo!

▸ Muscles Worked: Glutes / Butt / Booty
▸ Time: 30 Min + cool down
▸ Equipment: Dumbbells (I’m using 2x5kg dumbbells for your reference)

▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.

▸ 00:00 – 04:15 Warm Up 30 sec on, no rest
Sumo Squats
3 x Pulse Sumo Squat
Standing Toe Taps
Good Morning + Squat
Reverse Lunge + Stretch
Side Squats
Squat + Hamstring Stretch
Alternating Heel Raises

▸ 04:15 – 34:20 Workout
Sumo Squat + Pulse
Curtsy Lunge + Pulse Left
Curtsy Pulses Left
Curtsy Lunge + Pulse Right
Curtsy Pulses Right
3 Sec Down Romanian Deadlift
Double Dumbbell Sumo Squat
Double Dumbbell Sumo Pulses
Feet Elevated Glute Bridge
Feet Elevated Bridge Pulses
One Leg Glute Bridge Right
One Leg Glute Bridge Left
Froggy Pulses
Froggy Hold
Side Squats Right
Side Squats Left
Side Steps
Donkey Kick Pulses Right
Donkey Kick + Fire Hydrant Right
Donkey Hold Right
Donkey Kick Pulses Left
Donkey Kick + Fire Hydrant Left
Donkey Hold Left
Romanian Deadlift
Split Squats Right
Split Squats Left
Side Clams Left
Side Clams Right
3 sec hold Sumo Squat
Sumo Squat Horror Hold

▸ 34:20 – 38:03 Cool Down
Wide Leg Forward Fold
Forward Fold To the Left
Forward Fold To the Right
Seated Glute Stretch Left
Seated Glute Stretch Right

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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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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