The Warmup: Do one or two sets of five to 10 reps of each move (10 to 15 for the Sideways Band Shuffle). >Single-Leg, Single-Arm Reach >Facedown Hip External Rotation >Single-Leg Hip Extension >Sideways Band Shuffle The Workout: Challenge the glutes with high-intensity supersets. Do 10 to 12 reps of 1A, then immediately do 10 to 12 reps of 1B. Rest for 30 to 60 seconds, then work through the pairs until you’ve done 10 to 12 reps of each move. Do each superset twice. 1A/ Stability-Ball Hip Extension Leg Curl1B/ Dumbbell Bent-Knee Deadlift 2A/ Dumbbell Step Up 2B/ Stability-Ball Back Extension 3A/ Elevated Reverse Lunge3B/ Dumbbell Straight-Leg Deadlift

Courtesy of: Women’s Health Magazine

Reblogging for future reference. I want a bootay :)

(via unbelievable-undefeatable-deact)

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    these will be good to remember. i dont want to lose my ass

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