deep squats

make your arse work

Like .heel squats lol

fucking deeeeeeeeeeeeep

yes

Ow

ass to heel go

3x10

get that THICC on ya

Ok I will can't ensure proper form, but let's do eet

ass to HEEL woman!

Ohhh fu

That got my he up to 140+

Ugggggh

Heart rate

no ignore that hart rate shit its just fancy tech shit

just ass to heel

if you're alive you won

I'm alive

cool 😃

lady pushups 3x10

knees on floor pushups 3x10

30 seconds between sets

then take light dumbells, like 2kg/1kg, and do 3x7 lateral raises

wait 30 seconds, do 3x7 front raises

wait I mean, do 7 lateral raises, 30 secs, 7 ront raises, 30 secs, 7 military press (upward raises) wait 60 seconds

then repeat it 3x times

do this every second day

I do it with 7-15kg becaues im a boy but you do it with less because girl but do them

get that nice thicc neck and shoulders

every. second. day.

no fucking breaks

The push ups we're piss poor form, but I finished ...much sadness owwww

that's fine you'll be fine do those every day

it'll become habbit

Sweat in my eye

It buuurns

the stuff I just mentioned are called 21s

do 21s every two days

you will become little chad like me

7x7x7