{"id":6728,"date":"2015-07-26T15:05:31","date_gmt":"2015-07-26T19:05:31","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6728"},"modified":"2016-03-08T19:35:50","modified_gmt":"2016-03-09T00:35:50","slug":"9-minute-butt-and-legs-workout","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/9-minute-butt-and-legs-workout\/","title":{"rendered":"9 Minute Butt and Legs Workout"},"content":{"rendered":"<h1>9 Minute Butt and Legs Workout<\/h1>\n<p>I\u2019ve got a brand new workout coming right up\u2026 and it could be better than coffee\u2026<\/p>\n<p>Just kidding! <strong>Nothing is better than coffee.<\/strong><\/p>\n<p>Ok, so my butt is still killing me after this crazy lower body workout! And that was 3 days ago. Dead set! But hey, I can\u2019t blame anyone but myself&#8230; right? \ud83d\ude09<\/p>\n<p>Here\u2019s what I did:<br \/>\n<iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/94Bg3azBXho\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>9 Minute Butt and Legs Workout<\/h2>\n<p>Do each exercise for as many reps as possible in 45 seconds, with 15 seconds rest in between. \u00a0Repeat for 3 rounds total!<\/p>\n<p>(A) Dumbbell Romanian Deadlift x 45 seconds<\/p>\n<p>&#8211; rest 15 seconds<\/p>\n<p>(B) Curtsy Squats\u00a0x 45 seconds &lt;== Best Butt Shaping exercise EVER!<\/p>\n<p>&#8211; rest 15 seconds<\/p>\n<p>(C) Mountain Climbers on Sliders\u00a0x 45 seconds<\/p>\n<p>&#8211; rest 15 seconds<\/p>\n<p>Warning: This workout is for intermediate and advanced folks ONLY. <strong>If you\u2019re a beginner, do a glute bridge instead of the dumbbell RDL and do regular mountain climbers without the sliders.<\/strong> And as always\u2026 If your form gets sloppy, please take a time out. Safety first!<\/p>\n<p>Just have a cup of your favorite caffeinated beverage and give this workout a shot.<\/p>\n<p><strong>Why the caffeine KV?<\/strong><\/p>\n<p>Because everything is way more fun with caffeine! \ud83d\ude09<\/p>\n<p>If you like this workout, make sure you check out the full <em><strong>Metabolic Fitness Challenge program<\/strong><\/em> at this link below:<\/p>\n<p>=&gt; <strong><span style=\"color: #0000ff;\"><a href=\"http:\/\/www.bodyweightcardio500.com\/mfc-fat-loss-1-dollar-special\/\"><span style=\"color: #0000ff;\">The Metabolic Fitness Challenge<\/span><\/a><\/span><\/strong><\/p>\n<p>Imagine how awesome it would feel to walk around every day\u2026 looking and feeling your best\u2026<\/p>\n<p>Well it\u2019s VERY possible!<\/p>\n<p>Finish strong this week.<\/p>\n<p>Your Coach,<\/p>\n<p>&nbsp;<\/p>\n<p>Kate Vidulich<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>9 Minute Butt and Legs Workout I\u2019ve got a brand new workout coming right up\u2026 and it could be better than coffee\u2026 Just kidding! Nothing is better than coffee. Ok,<\/p>\n","protected":false},"author":1,"featured_media":6733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[502,330,238],"tags":[503,713,714,716,715],"class_list":["post-6728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-butt-exercises","category-challenge-workouts-2","category-workout-videos","tag-butt-workout","tag-butt-workouts","tag-butt-workouts-at-home","tag-butt-workouts-for-men","tag-butt-workouts-for-women"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>9 Minute Butt and Legs Workout<\/title>\n<meta name=\"description\" content=\"Try this 9 Minute Butt and Legs Workout to sculpt a firm, tight backside\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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