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Side-lunges-nerissa-lunges

Side lunges with kettlebell

How to:
Stand with feet together, holding a kettlebell with arms extended down.

Start by taking a giant step to your left with your left leg, keeping your body facing forward and your left foot facing slightly outward.

Bend your left knee and sit back slightly until your left thigh is parallel to the ground while keeping your right leg straight.

Pause, then push off your left foot to return to start, repeating with the right leg.

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Side lunges with kettlebell

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Standing donkey kick

Standing donkey kick Tone up your glutes with this easy home workout.How toLower into a one-legged squat (same position as in your squat and run). Place weight into your right heel and keep knees side by side.Lift your left heel off the ground (picture A) and extend leg behind you. Pull leg back into starting position, keeping it off the ground. Hold your last rep up and pulse for 10 more reps.Reps: 20Browse more A-list butt workouts>>Photo credit: Alyssa Votto

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Standing donkey kick

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Hip thrusts with Medicine Ball

Hip thrusts with Medicine Ball Target your glutes and hamstrings with hip thrusts.How to1. Lie on your back on the floor with your hands at your sides, your knees bent, and your heels on a small medicine ball.2. Tighten your abs and glutes, and thrust your hips upward off the ground towards the ceiling. Hold for a count, then lower yourself three-quarters of the way back to the floor, keeping your abs contracted, and repeat for the recommended number of repetitions.How many sets & reps?Week 1–2 5 sets 20–25 repsWeek 3–4 4 sets 15–18 repsWeek 5–6 3 sets 10–12 repsNEXT: Browse more A-list butt workouts>>Workout from Nichelle Laus (pictured); photo credit: Dave Laus

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Hip thrusts with Medicine Ball

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Kettlebell renegade row

Kettlebell renegade row This is a challenging exercise for your arms, back and core stability. Sarah Lawrence shows us how.How toHold a plank position with your hands on the dumbbells or kettlebells.Keep your feet wide and your shoulders directly over the bells. Alternating arms, pull one elbow back like a one-arm row, lifting the bell off the ground and keeping your core embraced.Lower the bell back to the ground before repeating with the other arm. Take this exercise nice and slow as it’s quite complex and requires a lot of balance and co- ordination.Level 1 can perform this exercise without the dumbbells, just bring your hand up to your hip, holding a nice, tight plank.NEXT: Flat stomach exercises>>Photo credit: Helen Maree

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Kettlebell renegade row

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Box toe taps

Box toe taps Boost your heart rate with box toe taps. A great way to kick-start your workout program!How toStart with one toe on the box, aiming to jump and swap feet, alternating for the full 20 seconds.Keep your weight on the ground as this exercise is about raising your heart rate and getting those feet moving nice and fast!Browse more cardio workouts or connect with us on Facebook!Photo credit: Helen Maree

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Box toe taps

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