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mohamad abdul hadi mohamad
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Terus Mencari 'Diri' Anda
Terus Mencari 'Diri' Anda

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Work smarter, not harder. To really firm, tighten, and lift your glutes, you need to target all the right muscles. This means you should do more than just squats. While squats are an incredibly effective exercise, most of their emphasis is on the thigh. Varying your exercises helps you work the different muscles that make up your glutes. The best butt exercises are those that concentrate on the butt, really targeting and strengthening those muscles.


The three exercises will help you get the perfect butt. They’re great for lifting and toning. You can follow our workout or integrate them into your own lower body routine.

What You’ll Need: a bench or step, light to medium dumbbells (5-15 lbs.), a gym mat, and a timer.

What to Do: Set your timer for 5 minutes. Perform the exercises in order with no break in between. Rest for 30-60 seconds and repeat.

Beginner: 2 rounds
Intermediate: 3 rounds
Advanced: 6 rounds


Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Exercises:
1. Bulgarian Split Squats – 12 on each side
2. Donkey Kicks – 40 on each side
3. Single Leg Glute Bridge – 30 on each side
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3/25/17
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The Truth Why President Kennedy Was Assassinated

Lee Harvey Oswald was truly a 'patsy'.

In the months and days leading up to President John F. Kennedy's assassination, among other things, he laid the groundwork for the dismantling of the CIA and Federal Reserve Bank, the latter being a privately held corporation with no affiliation with the U.S. Government that controlled printing of America's Fiat currency since 1913.  As regards the latter, he formalized his intention to wrest control from the Federal Reserve by issuing Presidential Decree, a special reserve power, Executive Order 11110 (see attached EO).  It was these actions which sealed his fate and resulted in his ultimate demise¹.

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¹ NEIL KEENAN UPDATE | Indonesia At Bat: “Connect The Dots”
http://bit.ly/1JoAUoB
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JFK Actions Sealed His Own Fate
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Light and the Quantum - with Serge Haroche
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