ืืืช
ืืคืืืงืฆืื
ืืืืจืื
ืืืืืืฆืื
ืื ืืช
๐ฎ๐ฑ
HE
โพ
ืืืืื
ืืชืื ืืืืื
35 m
ืืื ืืจืื +
ืจืืืืื
478 kcal
Intermediate Butt Workout
Warmup
Strength
Cooldown
Warmup
Side Leg Lateral Raise (Fire Hydrant)
Right side
30 s
ืืื
ืืื ืฆืืื
Side Leg Lateral Raise (Fire Hydrant)
Left side
30 s
ืืื
ืืื ืฆืืื
Glute Kickback
Right side
30 s
ืืื
ืืื ืฆืืื
Glute Kickback
Left side
30 s
ืืื
ืืื ืฆืืื
Squat
10
ืืืจืืช
ืืื ืฆืืื
ืื ืืื
1 m
ืืืกืฃ ืชืจืืื
ืฉืชืฃ ืืช ืื
ืืชืื ืืืืื
