Killer workout for buttocks and thighs!!!

1. Squats (3 min). Feet shoulder width apart, push on your heels, back straight. Slow on 4 accounts to sit down, also slow to get up. Run, not stopping for a minute. Then hold in the squat for half a minute, not lifting, to perform pulse springy movement for another half a minute. To spread her legs wide and perform the same movement for another minute.
 

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2. Side kick (2 min). Get on all fours, take one leg out to the side at hip level and make her move forward, to the side of the head, as far as possible, holding for 10 seconds. To make the same movement back. Perform for 2 minutes each leg.

3. Lunges (3 min). Step the right leg forward and bend it. Left straight, pulled back. The torso vertically. Hands on hips. Slowly, on 4 accounts, lower left knee to the floor. Also slowly return to the starting position. The right knee is not moving forward. Run 2 minutes. Then bend the left leg halfway down and hold for half a minute. Another half a minute to perform pulse springy movement. Repeat the same with left leg forward.

4. Board (1 min). Stand with your hands on the floor. Arms extended, and the body creates a line. To stay in this position, strongly plunging stomach.

Source: vk.com/befitness