Butt & Thigh

December 17 [Fri], 2010, 9:57
Squats
hold weights beside cheeks
feets apart, facing outward 45 degrees
lower butt down to knee level, back straight
do not lock knees when getting up

3 sets x 8 times on 2 counts
2 sets x 8 times on 1 count (fast)

Total: 40 times

Forward Squats
take a large step forward with one leg
bend the back leg down, going as close to the ground as possible
squeeze butt while coming up
front knee remain right on top of feet all the time

3 sets x 8 times left leg (2 counts)
SHAKE
3 sets x 8 times right leg (2 counts)

Total: 48 times
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