Burn Fat and Build Muscle Workout

CHAIR BRIDGE

Target: Glutes, hamstrings (hip and thigh areas).

Position: Lie flat on your back. Bend your knees and place your heels and ankles on a chair or bench, as shown. Rest your arms at your sides.

Motion: Lift your hips up and press your heels into the chair or bench, raising your rear end off the floor. Do not exceed the range of motion shown. Lower your hips toward the starting position, stopping just before your rear end hits the floor.

Repetition: The first week, do two sets of 10 repetitions, resting one minute between sets. Work up to three to four sets of 10–12 repetitions by the fourth week.