 Perfect to do after cardio, during a long commercial break, or just before you pull on your bikini, this equipment-free circuit is enough to seriously sculpt your glutes and thighs in just five minutes. How it works: Perform 1 set of every exercise back to back, doing as many reps as possible in 60 seconds for each one. You'll need: Nothing! You can do this workout at home or wherever you are!  Reps: As many as possible in 60 seconds, alternating legs Stand with feet wide, knees and toes turned out about 45 degrees, hands on hips. Lower into a deep plié by bending knees out over toes. Rise up, and as legs extend, slide right heel into left, squeezing inner thighs together until heels touch. Take a wide step back out with right foot and repeat on opposite side. Do as many reps as possible with good form for 60 seconds.  Reps: As many as possible for 30 seconds on each leg Stand with feet together and hands on hips. Cross right leg behind left and lower into a curtsey lunge by bending both knees about 90 degrees. Rise up out of lunge and balance on left leg as you lift right knee into a passé position by turning knee out to side and tapping right toes lightly to the inside of left knee. Immediately lower into curtsey lunge and repeat. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg Begin in a split stance with left leg forward, hands on hips. Lower into a lunge, bending both knees about 90 degrees. Extend legs, shifting weight into front foot, extending back leg up behind hip while reaching front arm out in front of shoulder and extending back arm out to the side (palms down). Immediately lower into lunge and repeat. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg Balancing on right leg, perform a single-leg squat by bending right knee and pushing hips back. As you lower into a squat, left leg extends straight out to side (tapping toes lightly on the floor) and both arms reach down towards right foot. Rise up out of squat, bend left knee to slide left foot into right, and reach both arms overhead. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg
Lie on right side, propping torso up with right elbow directly below shoulder, left hand on hip. Hips should be stacked with knees bent about 90 degrees, toes pointed. Keeping knees pressed together, internally rotate left leg, lifting left heel towards ceiling. Press away from the floor with right forearm and lift right hip as left knee turns up to ceiling, pressing the inside edges of feet together. Lower hip as left leg rotates back in. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.
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BodynistaKhyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place. Categories
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