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For 15 to 20 minutes, alternate periods of sprinting with equal periods of jogging. Lunges: Take a big step forward with your right foot. You'll be pleased with the results. Your body burns calories to build and maintain muscle, which revs your metabolism. Step down and repeat for eight to 12 reps. Lift your right leg up, and keep the knee bent at a degree angle. Do three sets of eight to 12 reps.

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Step-ups: Position a box or weight bench in front of you.

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Include exercises that target your arms, shoulders, chest, abs, obliques, back, thighs and calves, as well as your butt. Add weight to step-ups by holding a dumbbell in each hand, or holding them overhead for even more of a challenge. Along with a bigger behind, you'll also have toned legs, abs and arms. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher.

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