after about a week or so of what i consider really hard traning i can notice i feel a little harder in ares i didnt...

since i dont go to a gym but have some excersive equiptment at home what can i do to work my ass musscles and burn fat there?

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CURRENT
Age 15
Weight 155
Height 6'1"
Bench 220
Legpress 450
Mile under 8min
BFI 15%