FitnessRum

This workout emphasis on butt, i.e. we work to build gorgeous muscles on our butt, but not burn fat. You can’t burn fat of the body zone you want with exercises. You can achieve it with eating the right amount and kind of food.

If you want to tone, then be careful with the food you eat. Just workouts are not enough.

1. Push ups – beginners 5 reps, advanced (level 2) 10 reps, super advanced 20(level 3).

2. Jump squat – beginners 10 without jump, advanced (level 2) 10 with jump, super advanced (level 3) 20 with jump.

3. Single bent leg raise from all fours (or hands and knees). First do the exercise with one leg and after that the other. Beginners 10, advanced (level 2) 10 with knees in the air, super advanced (level 3) 20 with knees in the air.

4. Stand up from sitting position. Beginners miss this exercise. Advanced (level 2) 10 for each leg, super advanced (level 3) 10 for each leg.

5. ALT legs donkey kicks – beginners 10 without jump, advanced (level 2) 10 with jump, super advanced (level 3) 20 with jump.

6. Frog claps – beginners 10, advanced (level 2) 20, super advanced (level 3) 40.

7. Active rest – 1 minute running in place.

After you do the workout, repeat it one more time for beginners, 2 more rounds for advanced (level 2) and 3 more rounds for super advanced (level 3).

Write down how long did it take to you to do this workout and which level you did.