A beautiful backside

This workout should take 30 minutes or less with warm up and cool down. This is a full body workout, that focuses  on your backside...   triceps, upper and lower back, glutes and hamstrings ( usually all trouble spots for women).

Equipment: Timer, Mat and Dumb bells

Workout Breakdown: Set your timer to 9 rounds. 1 minute of work, 20 seconds rest. Repeat twice!

See Video below for exercise breakdown. 

Warm up

1. Hot potato squats

2. Pike, Traditional and Diamond Pushup combo

3. 3 Squat pulses with one Squat Jump combo

4. Forward alternating lunge with overhead triceps extension

5. Reptile Burpees

6. Deadlift with cobra combo

7. Mule kicks

8.  Row with right leg lift

9. Row with left leg lift

Repeat

Cool Down and stretch!