Back, Biceps & Glutes

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Standing Hip Extension (resistance band optional)
Hammer Curl
Lateral Thigh Raise (resistance band optional)
Bicep Curl
Floor Hip Extension (resistance band optional)
Pelvic Lift
Bridge
Squat
Row
Power Clean and Press (may use dumbbells)

I suggest to do at least 6 exercise moves and do 3 sets of 10 reps each, or 2 sets of 15 reps each. Remember before and after any routine keep water handy and stretch!! Breathe!! Warm up and cool down. Push yourself through the burn, but STOP if it hurts!! Squeeze your glutes and maintain good posture!! Visualize your goal! Always tell yourself "just one more!"!!!!

In any workout routine, it is best to give yourself time! Push yourself, yes - but not to the point where you get hurt and cannot work out the next day. Give yourself at least 6-8 weeks to see a noticable difference (though it is possible see results sooner, your results depend on you!). The greatest, and easiest things I suggest is always squeeze your glutes and maintain good posture; walk on your toes (like your wearing stillettoes ;0) and do the model walk everywhere you go (walk with one foot directly in front of the other, while maintaining posture and squeezing your glutes - this will also give you a little bit of a sass in your step ;0). Mostly, don't beat yourself up!! Give yourself credit for effort and push yourself more each day!!