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- High weighted one legged bridge By @mankofit - Ladies!!!!!! Squats are great but it is not the only exercise that can work your glutes! This exercise works both hammies and glutes.This exercise is to isolate these muscles! Both hamstrings and glutes will get a great workout. This exercise will help you isolate these muscles and target them differently from regular machines or even popular squats (remember squats work more than glutes). Try It in your next workout! - Tip: squeeze your ...

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Burpees are a great full body workout that has both aerobic and anaerobic properties. Options: modified, strict, or weighted (Mantain a neutral back at all times) Begginers goal: 8 sets of 15 (modified perfect for those with bad knees) Intermediate: 10 sets of 15 strict. Expert (if you think you're tough and have the endurance and conditioning): 10 sets sets of 10 with dumbbells /bosu ball full push up.