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Try this upper glutes workout with limited equipment: (1) Hip abduction chair replacement 12 reps per side x 4; (2) Side walk with a weight plate in your arms and band above your knees 20 steps per side x 3. Slight bent at your knees; (3) 7 hip abductions + 7 hip thrusts equals 1 set. Repeat 3 times; (4) Lift your leg up, hold 1-2 sec, lower it back down and lift it to the side to hold 1-2 sec. Repeat 16 reps total x 4.
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Here's a triceps workout for you to try: (1) DB skull crushers into narrow press 3 set x 12-15 reps (1 skull crush + 1 narrow press in 1 rep); (2) Body weight triceps push-up 3 set x 5-10 reps; (3) DB triceps extension variation 3 set x 15 reps; (4) Seated DB single arm tricep extension 3 set x 12 reps each arm.