Start in a standard push-up position with your feet about hip width apart.

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Lower yourself towards the floor,brazil butt lift workout schedule keeping your arms about 45 degrees to your torso.

Drive back up while simultaneously bringing your right knee across your body towards your left elbow. Lower back down into the push-up,

but, this time, bring your left knee across your body towards your right elbow as you push back up. Alternate sides on each rep for a total of 10 reps (five on each side).

Stand with your feet shoulder- to hip-width apart with your hands behind your head in a ¡°prisoner¡± position. Initiate a squat by pushing your hips back and bending your knees until your thighs are at least parallel to the floor.


With your feet shoulder to hip width apart,brazil butt lift schedule hold a dumbbell or kettlebell in both hands directly underneath your chin, allowing your elbows to hang naturally. Initiate a squat by pushing your hips back and bending your knees until your thighs are below parallel to the floor.

Stand back up into the starting position by driving your hips forward and straightening the knees. Keep a fairly upright torso and your core braced -do not allow the weight to pull you over at the waist. Perform 10 reps.

Return to the starting position by driving your hips forward and straightening your knees. Keep your torso as upright as possible and do not allow the weight to pull you laterally to the right. Perform five reps, switch hands,brazil butt lift meal plan and perform five more reps on the other side.