I have only done the rear so far and will post about the front when I've done it.
Rear Bumper.
Lift hatch and under the door seal there are 4 bolts (10mm). These are hidden by plastic covers that just need to be levered off, only gently as they wil fly off!
Then under the bumper there are 3 bolts, one in middle and each corner. They are on little extention pieces from the back leading edge.
With all 7 bolts out all you have to do is pull backwards.
Best way I found was to grab the bumper by the arch and yank it back one side at a time.