Blast Those Buttocks into Shape

This is the ultimate training guide to get those buns looking good


2 - 3 sets, 20 reps each

Stand in front of the bench. Step up with your left leg, placing your whole foot down onto the bench and pressing through your heel. Push off the ground with your right foot and tap it on the bench.

Box Jumps

2 - 3 sets, 15 reps

Stand in front of the bench with your feet shoulder width apart. Do a half squat, keeping your knees behind your toes. Then using your arms and legs, propel your body into the air, landing with both feet on the bench and your knees soft. Step down with one foot, then the other.

Box Taps


Stand in front of a bench and tap your right foot on it, keeping your weight on your left foot. Quickly switch feet, pumping your arms as you move. Alternate between you two legs.

One Legged Squat

2 – 3 sets, 15 reps per leg

Stand facing away from the bench in a lunge position with the top of your left foot resting on the bench and your right foot plated firmly on the ground. Check that your toes of your right foot are facing the same direction as your hips. Keep the angle between your legs tight. From this position, lower your body until your right thigh is parallel to the ground. Keep your right knee behind your toes and your torso upright. As you release, contract your quads, glutes, and the hamstrings of your left leg. Repeat and then switch sides.

Side Plyometric Squat

2 sets, 30 reps

Stand to the left of the bench and place your right foot on top, making sure your entire foot is firmly planted. Keep your left foot on the floor. Do a half squat, keeping your back flat, abs tight, and knees behind your toes. Then propel your body off the floor, over the bench and down to the right side. Land with your right foot on the floor and your left foot on the bench. Continue alternating at a steady pace.

Flutter Kick

3 sets, 30 seconds each

Lie facedown on the bench and extend your arms in front of you so your elbows are in line with your ears. Keep your head in line with your spine. Point your toes and lift your legs slightly off the ground. Using small, controlled movements, flutter your arms and legs.

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