This is sub-optimal. The glutes are slow twitch dominant by a few percent, but the hamstrings are composed of a whopping 70% fast twitch fibers. The erector spinae are slow twitch dominant by around 6%. This means you should use low reps for the hamstrings, but medium to high reps for the lower back and the glutes.
1 To melt your beads, you should preheat your oven to 400Â°. When it's finished preheating, bake the Perler beads for 10 minutes. After that, remove your beads, allow time for the beads, pan, and cookie cutters to cool.  Once cool, you can pop your Perler beads free of your cookie cutters.
While the toaster oven heats up place a baking parchment paper on top of a cookie sheet. Make the shapes placing your beads to your like. Have fun mixing colors and playing with different combinations. You can see below what the beads look like before and after melting. The flowers will take 10 minutes to melt. The earrings will take between 8 to 10 minutes. Important: This is an OUTSIDE project. Plug you toaster oven outside and play in your backyard! Update: Some of my readers have shared that they have melted the beads in a gas grill outside and it worked.