'FREE 5-Day MINI CHALLENGE ➭ https://goo.gl/uESKBx ▼▼▼ OPEN for exercise + calorie info ▼▼▼ SUBSCRIBE to the Pahla B Fitness Channel ➭ http://goo.gl/C9CG6w Let\'s RUN Podcast on Soundcloud ➭ https://goo.gl/jvjZVB and iTunes ➭ https://goo.gl/R3Wfnb Sponsor a workout with PATREON ➭ https://www.patreon.com/PahlaBFitness FUN + effective at-home WORKOUT PROGRAMS ➭ http://goo.gl/AqoKqd We are gonna build that BUTT today with a relentless, Back to (old) School, booty-burning, BODYWEIGHT-only 12 minute workout that I originally recorded in April of 2014. Working in pairs of eccentric contractions and isometric holds with intervals that are mercifully short, there is no rest at all as we squeeze and squat our glutes and hamstrings from all angles. Difficulty: Level THREE Equipment: NONE / BODYWEIGHT Warm Up and Cool Down: Post-workout stretching video is LINKED Exercise Time: 10 minutes Why you’re going to ❤ this workout: Strong gluteal muscles are the foundation of every other movement we make - which means that building your butt will make you better at everything else you do Where this fits into your routine: BUTT DAY! Who can do this workout safely and well: Runners and athletes who want to improve performance; exercisers interested in building functional fitness; exercisers with weight loss, fat loss or body composition goals Calories Burned: Not a lot, honestly. This is strength work and it\'s a short workout, so probably about 50 - 75 calories (this number depends on your weight and intensity) ⌛ Timer is set for intervals of 20 seconds and 10 seconds, there is NO REST. MAIN WORKOUT (complete each pair eight times in a row before moving on to the next pair): Drinky Bird Hold (20 seconds) + Squats (10 seconds) Single Leg Bridge Thrusts (20 seconds) + Bridge Hold (10 seconds) Mule Pushes (20 seconds) + Fire Hydrants (10 seconds) More full length workouts like this one ▸ https://goo.gl/F4yR9V Be sure to leave a COMMENT, I love to hear from you! ★ WEBSITE: http://pahlabfitness.com/ ★ FACEBOOK: http://goo.gl/zBKGjy ★ SOUNDCLOUD: https://goo.gl/jvjZVB ★ iTUNES: https://goo.gl/R3Wfnb ★ INSTAGRAM: http://goo.gl/tytrte ★ PINTEREST: https://goo.gl/yZL0bN ★ STRAVA: http://goo.gl/eX8x66 ★ KILLER B HIVE PRIVATE FACEBOOK GROUP: https://goo.gl/fqtMXU ★ KILLER Bs and BROs Co-Ed FACEBOOK GROUP: https://goo.gl/p6Y41V ❤ Pahla B Fitness: Fun Workouts + Friendly Encouragement ❤'
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