Get a bootylicious butt fast!

Lie flat on a bench or floor. Bring arms and dumbbells up, so that hands are aimed towards ceiling. Slowly open arms and lower, perpendicular to body, but do not let flat arms go too far below level of flat bench. Do not lock elbows during this exercise.

This exercise may or may not require boxing gloves (your preference).

Standing with your dominant foot forwards, stand arm's length away from the standing floor bag. With your arms to your side at attention, take your right arm and swing forwards towards the bag while twisting your arm to ensure that you hit the bag with your knuckles aiming towards the sky. Proceed the same step with your left arm, ensuring that you are twisting your arm as you punch the bag.

I complete this exercise daily as it strengthens my back, firms my triceps, and is certainly a great way to destress. The key

1. Select weights that are appropriate for your strength and set them up on the barbell. If you have the option of adjusting the height of the bar, bring it to a level below your shoulders, to about your armpits.
2. Get under the bar and bend your knees slightly. Plant your feet flat on the ground about shoulder width apart. You'll want equal weight distribution throughout each foot during the exercise.
3. Position bar on the base of the neck and across the back of your shoulders. Grasp the bar with your hands at a spot that is comfortable, usually about six inches from your shoulders.
4. Raise and dismount the barbell from the rack (take a step forward or back if the rack will interfere in the motion).
5. Looking at an object above eye level and keeping your back straight, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion. Inhale as you descend.
6. Stand up by extending your hips and knees until your legs are straight, and exhale on your way up.
7. Replace barbell on rack when finished.

Stand on exercie band. Keep arms and legs straight, shifting between legs back and forth.
10 reps. 10 second rests.

The same front bridge, but timed. This is like the plank but on your elbows.

Lie face down and bring your hips up. This should work your lower back and glutes. Hold for as long as possible.