Butt Gut Workout

 

4 TUMMY FAT Exercises to Lose Belly Fat + Booty Workout ➟ No Equipment Home Workout for Women

Video taken from the channel: Koboko Fitness


 

Belly, Butt and Thigh Workout

Video taken from the channel: LivestrongWoman


 

2 in 1 ABS AND BOOTY Home Workout (15 min No Equipment)

Video taken from the channel: MadFit


 

10 Minute Abs and Booty Home Workout

Video taken from the channel: Womens Workout Channel


 

10 EASY BUTT & ABS EXERCISES | Grow Your Glutes & Get Toned Abs No Equipment Workout for Women

Video taken from the channel: Koboko Fitness


 

Butt and Abs Tabata Workout Fat Blasting Interval Workout

Video taken from the channel: Puzzle Fit


 

2 in 1 ABS AND BOOTY At Home Workout No Equipment (20 min)

Video taken from the channel: MadFit


The Ultimate 30-Minute Gut & Butt Workout Glute Bridges | 45 seconds. Glute Bridges are one of the best butt toning exercises because they place little to no Double Crunch | 45 seconds. These work your upper and lower abs at the same time! Lay flat.

The glutes and abs play a critical role in physical performance affecting how we walk, run, stand and sit. The transfer of energy from the lower body to the upper body requires a strong core and good frontal abs and lateral abs while the glutes generate a lot of energy so we can walk, run and jump. The Butt & Gut workout targets all those muscle groups helping you power up the engines that drive your body. Cycling is one of the very best butt workouts and you’d be hard pressed to find an avid cyclist with a fat behind.

Cycling not only works the butt muscles but it also shapes and tones the legs and improves cardiovascular fitness. Choose this one for optimum results. Build your butt and gut strength with this bodyweight workout. Glute and core strength are important for healthy posture, proper balance, and preventing and.

A strong, stable core and a toned butt can make a huge difference in your fitness level. They are key to attaining good balance and lower body strength. With this mat workout, you’ll target your upper abs, lower abs, and glutes in just a few minutes.

You don’t need any equipment, so you can do this from the comfort of your living room floor. How to: Start by kneeling on your left knee, and bring your right foot to the side of your body, with foot firmly on the ground and toes pointed to the right. Hold a kettlebell in your right hand. But to give you a ballpark – for a 140 pound woman doing the “Butt and Gut” series for 30 minutes at a light-moderate intensity will burn approximately 140 – 150 calories.

Go at it a little harder (vigorous. A 30-day workout challenge designed specifically to tone and strengthen your butt and abs. Perfect for beginners, this challenge targets two of the most common “problem areas” and is perfect to do alone or with a workout partner.

For the next 30 days, we will be doing these 4. Your glutes and abs muscles might not seem like they work together, but doing a combo butt and abs workout can be a strategic way to work your muscles efficiently and. As you can see, there are two exercises to be performed every day: one that primarily targets the abdominal muscles (the gut) and one that primarily targets the gluteal muscles (the butt).

It should take you roughly 5-10 minutes to complete the daily exercises.

List of related literature:

These exercises produce superior gluteal shape, giving your butt a tight, toned appearance.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

This exercise is good for your butt muscles.

“From XL to XS: A fitness guru's guide to changing your body” by Payal Gidwani Tiwari
from From XL to XS: A fitness guru’s guide to changing your body
by Payal Gidwani Tiwari
Random House Publishers India Pvt. Limited, 2011

Before you begin a squat, you want to tighten your core, squeeze the muscles of your butt, and create an external rotation force from your hips by screwing your feet into the ground.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

That’s why top trainer and Hip Thrust enthusiast Bret Contreras calls this exercise “the Bench Press for your butt.”

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Tighten the muscles of your lower abdomen and buttocks at the same time, keeping your back flat on the floor.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Squats and lunges to the front, back, diagonal, or side provide a great overall workout for the core.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Squeeze your glute as you reach the top position, then lower yourself back into the bottom position with control.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

Front squats or leg press would be worked by itself.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

Glutes: It’s tough to isolate your butt muscles because nearly every butt exercise also involves the front and/or rear thigh muscles.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Keep the entire body in neutral position and keep the core and glutes tight.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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96 comments

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  • This is the best work out I have ever done.. it’s so fun to do it’s like if you were right next to me and we both are going through this Journey.. Thank you soo much��

  • each time she really gives us an aspect of each exercise in the workout that we should focus on, so that we’re completely engaging, thank youu so much, (even tho this is a killa��)

  • I play sports but ever since corona I have workout so this was really hard I was really bad but I hope if I do this everyday I will get back in shape!

  • I play sports but ever since corona I have workout so this was really hard I was really bad but I hope if I do this everyday I will get back in shape!

  • This is my 2 day of watching this workout video and I like it I am doing it at home workout before going to work…. I am excited to see the result…. I weigh 110-hopefully I will get what I want, also I managed my eating diet…fingers crossed! thank you for sharing your awesome video workout though! thumbs up…

  • Just did this for the first time! Gonna do this everyday for 3 days straight. time 1: felt burn damnnn at first didn’t but you need to get out of ur confort zone and find where it really burns. Lovee

  • why does she do everything so exaggerated and flamboyant lmaooo i mean what’s up with those bicycle kicks insert crying emoji here because I’m on computer and cant put in emojis

  • Omg I love how you do this and the order, with the dance break and everything. Your messages just boost my inner confidence, keep doing these kind of videos��. Your awsome!✅

  • Thank you for the workouts, I did the 7 minutes one. ��child I could bearly lift my feet up to do the school pick up for my grandkids, love love it����

  • So I’ve just attempted this work out for the first time. I mean, I really struggled and lay on my belly for a lot of it. But I’m going to do this 5 times a week and hopefully soon, I will be able to do it all without breaks.

  • first tried this about a 6 weeks ago and I remember barely being able to do some of the exercises. Came back to it today and it was so much easier! wooo progress

  • Girl, you make me want to do exercises, and i hate it so so much, but you’re are making me do some and with pleasurealso, sorry for my english, i’m a french canadian, but, i’m trying lollll Thanks so much for being who you are, funny, energitic and motivative XX

  • I Love these exercises. I can’t do a lot of exercises because both my wrists are bad. These ones are good and they work. I have been doing a lot of them for the past 3weks and i can say that i have started to see the results already. I do mines mostly 2hrs after breakfast. They look so easy but they’re not and I sweat a lot too.

  • I’m a newbie to this channel, but Love all your workouts!! Not too long, lots of options of what you want to work or accomplish, really enjoy how clean and simple your studio is, music is pleasing, all in all love everything! It’s totally doable to pick any workout and just get it done!

  • i loved this and the positivity. does this actually work? also as a beginner it was super easy but i broke a sweat

    day 2: my thighs definitely felt it today, not so much my stomach so i added crunches (25), bicycle crunches (50), and heel touches(30).

  • Girl to say I love your workouts is a gross understatement. You are my favorite exercise instructor. Your workouts are refreshing, you change things up so they’re not redundant, you’re not overly chatty and always laughing or trying to be funny which to me comes across as obnoxious and most importantly you don’t swallow yuckily into the mic every 5 secs which is a HUGE pet peeve of mine!!!

  • I did this after dancing for 30 minutes, and now I will dance 30 minutes again. What I wanted to say is, that I enjoyed your workout so much! You are such a good trainer. You are motivating the people just by being yourself. You are sympathetic but not the fake version of it. Additionally youtalk very slow and not that much. I hope that I´ll do this often and get a beatiful body like yours

  • My sister walked in on me doing the second exercise and said it looks highly wrong����

    Cheers to getting back in shape and finally getting a nice butt ����

  • Phenomenal routine! Challenging, effective and efficient. Thank you so much, your instruction and cuing were excellent. Thank you also for keeping it classy.

  • I’m overweight and ur inspiring me to keep watching ur vids and keep on trying my hardest my family supports me but u keep me going thx love u so much.��

  • I just want to say that, you have an AMAZING spirit and I absolutely adore your workout videos��you make working out easy, when it’s truly hard…I didn’t want to give up not one time as I was working out. When I did feel like it, your motivational word kept me going. I love the hug at the end of this one. I have subscribed, and turned on my notifications, just so I never miss a session. Thank you for helping me get rid of this baby pudge and back to my flat belly��������while tightening my caboose! Lol…I look forward to keeping you updated on my journey. Do you/could you recommend some targeted foods to help make your programs work?

  • Omg I’m new to this channel but lemme just say GIRLL YOU’RE SO AMAZING!! You’re so inspiring and make me actually want to finish the workout! THANKS LOVE YOU <3!!

  • Madi you’re the best I came across your channel by chance and it’s part of my daily routine and I can see the difference already,, thanks a million

  • I absolutely love this workout. I do it almost every day. The only thing I would change is when you are telling the viewer which part is next, I would do it before the time actually starts. Because then I’m only favoring one side. But still a great workout.

  • How long will it take for us to get abs / flat stomach bc I already am skinny it’s just I don’t feel comfortable wearing short tops but I want to know how long it would take for me to get abs from this

  • Thank you soooo much! After a 100+ pound weight loss I’m starting to see a little weight gain and things aren’t as toned as they were. I’m so grateful for this video!!!

  • I love the fact we can dance during a workout! Also I would love to spend a day with you! You are more like a bestie through the screen than a personal trainer to me.
    From,
    Mollie-Mai aged 10. xxxx

  • that was insane sweating like a pig lol wow and loads of cracky noises guess i am super unfit hahhahaha anyway thanks for the workout

  • What does your Weekly workouts schedule consist of? You have a lot of butt workouts but only advise to do it twice a week. Could you put a video or playlist together that we can go by?? (Can’t afford the gym, &Lost on where to start)
    Its only been 3 day now but I really love your videos (I skip around to see what I want to work on, arms butt, etc). Right when I want to give up, Your words are very encouraging!

  • I just tried your work out and I love how inspiring u are about it and I really hope this works for me because I’ll be using these exercises everyday��

  • Ok so i did this yesterday and I HAVE NEVER done a proper workout before….so when I’m telling you literally all the bones in my body cracked and I felt very accomplished after
    It’s now 2 days later and I’m still in pain “no pain no gain”

  • I love your short workouts! I put several together and never get bored. My body never knows what is coming next! Thanks so much!!!

  • I liked some of this but not suited to beginners at all. No time is given to explain form or muscle groups. While it is calm and relaxed in delivery its also not very encouraging. No warm-up nor cool-down stretch.

  • If you wanna know if it really works, I been doing this twice for 6 days now almost a week and it has really helped shaping my butt but as it for the abs the progress is smaller. Because you’re supposed to do 30 mins of exercise every day I watch 2 other 10 minute exercise videos to add the minutes up, so while it has worked, it’s not just this one alone but I find it the most effective.

  • I am so inspired, thank you very much for sharing this, I have to try this but my first target is my belly and waist,I have to try your workouts, you have a new subscriber

  • I did it, but I yelled” this b crazy” the whole time!�� lol well i am too. cause i loved it, this will be my morning exercise for a while ��

  • i didn’t really feel a workout with butt workout, it was mostly in my thighs in calf’s I don’t know if that was where i was suppose to feel it but I’ll keep you guys updated on my workout. Day1. Little to no changes but feeling good.

  • 20 opposite foot to opposite hands
    30 hip thrusts
    20 roll legs over head and touch toes to ground
    30 hip thrusts
    20 reverse crunches
    30 hip thrusts
    20 leg lifts
    30 hip thrusts
    20 rotating planks

  • This is the best exercise I have ever tried and I sweat from head to toe and it works perfectly well but one needs to knw that it doesn’t work over night but within a week you will see positive results

  • I support this video, these workouts are good, especially if you have good genes. You could lose fat & gain muscle within weeks. Great video!

  • 15 min workout more like 20 bc i took longer breaks omg also i wish i had a butt like yours

    overall had me sweating and i enjoyed this workout with gyms closed i need something to keep me active without the need for heavy equipment:)

  • After gaining so much weight in the last two weeks of having my (12 days over my due date ruined me x.x) this exercise has been great, thank you so much for the tips and demonstration. Heres to getting back in to shape and being healthy.:D

  • I needed this! I am doing OMAD with Keto, I am dropping inches but I have absolutely no motivation to workout, until I Came across your video! Had fun and I love your vibes.. much appreciated and much Needed! ❤️

    Update: this kicked my ass and It turned out to be an AMAZING workout!

  • Im doing daily for 2 minutes each exercise!!! I will try to remenber updates ��
    Day 1: didnt quite finish but it i felt the burn but it wasnt bad��no results obviously but during some exercises i felt tightness in stomach and higher butt area so i knew it was working
    Day 2: a bit more pain in exercises very very small and unnoticeable changes

  • Please recommend a good booty band! Either Maddie or someone in the community. The bands I have from PT aren’t cutting it. Thanks!

  • your videos have inspired me to start working out and sticking with it.:) do you have any tips for someone with binge eating disorder?

  • I couldn’t manage to do the up, up, down, down part, so I just move opposited knee to opposite elbow instead. I’ll have to revisit for another practice!

  • You should totally do a two week challenge / workout plan!!! You’re truly the only person who motivates me to keep working out! ❤️❤️

  • You are amazing!! the exercises speed it is just perfect, I was doing cardio and I lost weight but I found you and I have been feeling better:) thanks!! Love from Mexico.

  • HI Maddy, I just found your channel and love it! I was a Pilates mat instructor for 10 years but had a bad horse accident 2 years ago, followed by surgery to fix my shoulder 4 months back. Just starting to get back into shape, finally. Do you have a place (website, FB) where you post suggested routines for a week? I love your videos but they are hard to navigate through since there are so many! I’d rather have a particular suggested plan instead of hit-or-miss whatever I find on a given day. Thanks so much for your workouts!

  • i am so glad i found your Chanel it is so amazing i love the workouts and i love your enthusiasm getting us through them and u make me want to go all the way

  • I am still here with YOU, Natalie!!! What a great workout I am over 60 (very fit though) and the only part of my body that makes me… hummm unhappy are my inner thights. Do adding weights would work faster? Thank you and keep on looking BEAUTIFUL!!

  • I was at your 20 min one and…didnt last 3 minutes lol so I came to this one which was shorter easier and effective I love that you have different workouts for the same body parts I just love the variety of workouts that you have I’m definitely doing this one everyday and I’m subscribing❤❤

  • I’m so thankful I found MadFit! I have an artificial hip and I can’t be jumping, so these exercises are perfect and I’ve already begun to see a difference in my body along with cutting out a lot of carbs. I don’t want to lift a lot of weight and these exercises are just enough along with using my arms in a plank position and others as well. Thank you…..thank you….thank you. Be safe and God bless!

  • Thank you Maddie, during this quarantine i started to follow your workout, really love It and not at all boring. Kisses from italy

  • Hey Maddie I have been watching your videos and following your workouts for quite a while I absolutely love them I think they are fantastic thank you so much for them, I just have a quick question I bought a booty belt and it feels quite hard to use does it loosen up after? xxxx

  • Next Level Diet* website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.

  • Hi Maddie. You are doing such a great job. During the Corona time, me and my family discovered your channel and doing sport with it eveery day. So many programs, so many levels. It’s just amazing. It’s better than my gym. Thank you so much

  • MamasI used my old maternity belly band for the resistance band and folded it. The gummy part really helps keep it from sliding all down your legs.

  • This workout is so amazing and made me realise how terrible my core strength is D: couldn’t make it through the first ab exercises for more than a couple of seconds, but the booty ones were a breeze, probably bc I wear heels everyday. Should I get some ankle weights to challenge my booty a bit more? I’m a size 0 even though I eat loads and everything goes to my tummy making it look disproportional, trying to tone up and build mass. Thank you, you’re so motivational <3

  • This will be my daily routine for the summer! I just made the dance team at my school and i really need to get in shape! Thanks for the share!

  • I like it this really helps me….U encourage me…..i feel like I need a better body cause me and my friend got in a fight the other day it turns out we weren’t ever friends and I have a crush he likes me back and there’s also mean girls at school in scared there gonna say my body is terrible cuz they’re re all skinny

  • Hey Maddie! Most of your workout seem beginner friendly but I’m wondering what your personal routine is like. Will you do a video just telling us about your personal at-home workout routine through the week? Thanks for the great workouts!

  • I’ve heard that no matter how much you exercise, you will not get rid of belly fat unless you change your eating habits.  I eat maybe once or twice a day, usually don’t eat anything until 3 or 4 p.m., and I eat sometimes right before bed at 2 or 3 in the morning (crap food, of course).  I also drink at least 8 Cokes a day. I am 5′ 7″ and weigh 131 pounds.  Obviously I have some bad habits to contain I can slow down on the soda and get into a better sleeping routine; however, I have no idea what to eat or how many calories I need.  Any page links for that?  TIA

  • I’ve done this for almost 3 weeks now and it’s going great, I see small results on my abs. I’ve never really worked out like this, every day 10 minutes. It’s great for a beginner and I see the abs coming within maybe 2 months cuz i can already see that they’re on my body but really small. The but I also see a pretty small diffrience but it’s def making progress. You should def try this workout! And i’m from sweden so my english sucks, sorry bout that.

  • Since I’ve discovered your workouts I can’t do anything else! The energy! The fun! The motivation! Keep doing what you’re doing! I start almost every morning with Koboko! Love from Israel!

  • Totally, totally LOVE this workout… So far is THE BEST workout for my butt, inner thigh and my belly… Besides, Jill, you are beautiful. I have workout most of my life (I am over 55) but this year, has been an eventfull year and I have neglected my workout. Here goes possibly the most asked question. How often do I have to do the workout? every day? 5 times a week?
    every day is better? Thank you again!! I HOPE I can see results SOON. All the best!!

  • my main problem with exercising is that i don’t know how to breathe properly! I don’t know at which point in the exercise should I be breathing in or out. help please.

  • Hi, Faith. Actually, I’m 5′ 7″ and weigh 130…I worked hard to gain 10 pounds and maintain it, but unfortunately some went to my gut. I have had 5 kids, too…so I’m not expecting any miracles…but I def don’t want to lose weight…just need to tighten up my belly and butt 😉

  • Thank you so much for this,,its my first time to follow yours,,and Im sweating so much for 10mins…I like the lady coz she keeps smiling…i think I will make this everyday..

  • 7:01 I needed to �� so right now I am sitting on the toilet while watching this then after ten mins I was like “why is my belly still fat” then my mum said “it takes like 2-3 months until u see it reduced

  • mam…i am try to INDIAN ARMY solder…..i live at village..farmar family..and poor family..plzzz mam support mi…i want running shoes…plzzz mam…gift me running shoess.
    i am indian….help mi..

  • I’ve watched so many workout programs but I really love yours because you do it as tho you have a team around you with high energy and positive cheers ☺. Love it…..��

  • This is by far the best video I’ve ever came across, you gave me motivation throughout the whole video! Love your workout video thank you! ��

  • Day 8!! Hope you guys enjoyed this 20 min workout! I have been having so much fun creating and doing these workouts everyday! How are you enjoying madfitmas??

  • Thank you for helping me get in shape! You’re really calm and it really makes me focus on the exercises. It’s been more than one week since I’ve been exercising almost every day using your routines.
    I was just wondering if someone could tell me (like write a list) with the exercises?? I just want to know their names:D

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • love it when you sing!

    also love all the education instructions! it is very important to understand how this or that exercise affects our bodies!

  • im doing this workout every day for 30 days ill let you know my results
    currently on day 16I can already notice my butt getting bigger and fuller
    I have lost 3 lbs and noticing a little difference in my abs
    after a while nothing was changing so decided to do a different workout

  • Damn i actually started sweating a lot towards the end and got tired but you kept me motivated to push myself thank you:) Subcribed:)

  • Hi girl Thanx so much I started working out..I really like de way you take me through de video.. looking forward to see my results.. will come back here with my testimony

  • I love your workouts! I’ve been using them almost every day during this time when I’m not running! When not in quarantine, a lot of my exercise comes from playing soccer and the gym, so I’ve really loved the challenge of these very different exercises! My favorites have been the compound movements you use and the no-repeat workouts! It makes it kind of fun so you don’t realize how much you’ve done!

  • I just completed this whole video and I’m so proud of myself, I plan on doing either this video or another video every day to try and lose some weight and I loved how encouraging you were and how great I felt afterwards

  • On the side plank knee drives…..I almost fell about 2sec I fell while falling I said side plans knee thingie lol…..then my lil sis was like “what….”

  • Can I really get result as you with just doing exercise from home or I need to go the gym too.I want a flat tummy as you and I do want to lose some pounds?Thanks for the reply already

  • You are the only one I can trust I feel like. Other people may put some stuff that’s making them look nice but actually it’s tricking our eyes. Please stay the same!

  • I need to lose my tummy that’s the only bad thing about my body is all mommy belly from my pregnancy thanks for this video I’m going do these workouts for beginners

  • I didn’t really like this one. I understand that there are no breaks so its just 20 mins but because I was so tired, i found myself slacking and not properly doing the exercises

  • I’ve always been an avid exerciser, but I’ve never been able to get the jiggle out of my back side. These videos are getting me toned and TAUGHT! Thanks Maddie!

  • You’re one of my absolute favourites. This always leaves me feeling like “damn I really worked out today!” Plus it works for me. Thanks and great job ��

  • I really loved this workour, but if i can make a suggestion: Maybe you could just make like 5 second breaks between each exercise, so we can come into the right position without losing time or anything. That would be awesome!

  • Maddie!! My neck is exhausted from the crunches and bicycles when I want to focus on my abs. Does this mean my abs need to be stronger? What can I do to help this?? ❤️❤️❤️ -also maddie

  • Hi. I just found your channel and I love it!!! If you could please show some booty and abs exercises for women with “limitations”. I had a total hip replacement 18 months ago and a lot of these exercises are a huge no, no for me. Hope you can help me out. I am a 30 year old woman wanting to get fit again ������

  • I am a 12 year old girl I don’t weigh a lot only around 78 sometimes 80 pounds but all of my weight goes to my stomach on Thursday my school is doing a Winter wellness thing and my friends and I chose to go swimming and I need to lose some of the weight in my stomach even if it’s just a little bit wish me luck if you guys want on Wednesday I will tell you if anything changed

  • Ok I been sitting down looking though videos when I could have already finish an exercise routine. So it starts here, let me get up and try this. Wish me luck