Booty Duty

1) Stepmill: 5 minutes level 6, 7 minutes level 10, 3 minutes level 12

2) leg extensions 5 sets 15 reps (45 seconds between sets) do controlled reps, squeeze the muscle. Don’t bounce or go to fast

3) barbell squats: yes real squats not the air squats you do. I don’t care if it’s only the bar on your shoulders. Do 8 sets of 10 reps. 60 seconds between sets. Feet slightly wider than shoulder width, toes pointed out at 10 and 2. Keep the weight on your heels when you squat, think of keeping your toes up. Squat until tops of thighs paralell to ground.

4) Bench stepups with dumbells, 4 sets of 12 Reps each leg, between each set do 40 standing squats. No rest.

5) Walking lunges 40 feet down and back, drop to floor, 25 crunches, repeat 5 times.