20squats

Bridge Variation, Elbow Plank Reverse Leg Lifts Variation, Single Leg Glute Bridge

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Single Arm Rear Delt Raise, Blast-Off Plank To Shoulder Tap, I-Y-T Raise, Sit-Ups To Twists

Single Leg Squat Bench, Bench Dips, Hip Flexor Stretch

Plank Variation, Side Plank Variation, Mountain Climbers, Sit-Ups

Single Leg Tricep Dips, Pushups, Hands to Elbows Reverse Tabletop, Elbows to Hands Plank Pushups

Plank to Squat Jump, Around the World Squat Jump, Jumping Lunges, Crunch to Single Leg Stand Up

Squats with Jumps, Side Lunges, Lunges, Standing Forward Leg Lifts, Plank Jumps Variation

Superman, Side Elbow Plank Leg Lifts, Inner Thigh Lifts

Description:

1.Lay back on a mat with your shoulders on the mat, your knees bent, feet on the wall, and your palms on the mat. Start moving your gluteus up and down in a smooth and slow tempo. 2.Start from an elbow-plank position with your hands on the mat, your feet on the elevated surface and your legs extended. Kick your left leg up. While lowerring it back on the mat, lift your hips and sqeeze your gluteus. Repeat the same action beginning with the right leg. 3. Lay back on a mat with your shoulders on the mat, your legs exteded, feet on the elevated surface, and your palms on the mat. Lift one leg up and start moving your gluteus up and down in a smooth and slow tempo. Then lift the other leg and continue moving your gluteus.