Time: 15 minutes
Good for: Butt
Instructions: Starting with the first move, complete as many reps as possible during the prescribed time while maintaining proper form. Rest before continuing on to the next exercise.
Rest 60 seconds between rounds. Complete 3 rounds
1. Skater jumps
Start standing with your legs hip-width apart. Bend one leg behind the supporting leg at a slight angle, while maintaining weight and balance on the supporting leg. As you exhale, simultaneously swing your arms out and leap over to the opposite side.
Shift your weight and land with the opposite leg behind you. Be sure to land on the ball of your foot with your hips and knees bent slightly.Repeat this side-to-side motion, transferring your weight each time.
2. Skater lunges
Start with your legs shoulder-width apart and leaning forward slightly. Make sure your back is straight and knees are bent.
Step to the right and bring your left foot behind you. Bend your right leg so you're in a single leg squat position and your back knee so it almost touches the floor. Repeat for the other side.
Start standing with feet shoulder-width apart and hands by sides. Push hips back and bend knees until thighs are nearly parallel to the ground bringing hands to clasp in front of chest. Come back up. That's one rep.
4. Lateral leg raise left
Stand up on your right leg with your back straight, keep the knee slightly bent. Holding your left foot a few inches off the ground, lift the leg as high as you can -- work towards about 45 degrees with the floor. Lower it back to the starting position and repeat.
5. Lateral leg raise right
Stand up on your left leg with your back straight, keep the knee slightly bent. Holding your right foot a few inches off the ground, lift the leg as high as you can -- work towards about 45 degrees with the floor. Lower it back to the starting position and repeat.
6. Glute bridges
Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling. Hold the position for two seconds before lowering to start. That's one rep.