No need to grab dumbbells for this workout — all you need is YOU! These intense bodyweight exercises are all about your butt. Get ready to firm up that peach of yours (and not be able to sit tomorrow!) with this five-move, 15-minute workout.
The Workout
Directions: Complete each exercises below for 40 seconds, then take a 20-second rest. Move through this five-minute circuit three times for a total of 15 minutes.
Squat Jack [2]
Pulsing Sumo Squat [3]
Forward Backward Lunge [4]
Around-the-World Squat Hop [5]
Surrenders [6]
If you're not sure how to do each move, check out the explanations below.
Squat Jack
- Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
- Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
- Keep going for 40 seconds. Take a 20-second rest.
Pulsing Sumo Squat
- Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
- While holding second position, make small pulses up and down, moving about an inch.
- Pulse for 40 seconds. The rest for 20 seconds.
Forward Backward Lunge
- Stand with the feet together.
- Put weight in the left foot, lift your right knee up, and step into a forward lunge. The front knee should be at a 90-degree angle with the left knee just barely hovering above the ground.
- Push into your right heel, come to stand, and immediately step the right foot behind you into a reverse lunge with the left knee at a 90-degree angle.
- This counts as one rep. Repeat with the other leg.
- Keep alternating for 40 seconds. Take a 20-second rest.
Around-the-World Squat Hop
- Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
- Keeping weight in the heels, bend the knees, and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
- Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
- Perform as many jumps as you can for 40 seconds. Take a 20-second rest.
Surrenders
- Stand with your hands behind your head with your elbows wide, and bring your right knee to the floor, onto a yoga or exercise mat for padding.
- Bring your left knee down so you are kneeling.
- Lift your right knee up and place your right foot in front of you. Bring the left foot forward, coming into a deep squat, then press through your heels to come to standing.
- Reverse the move and bring your left knee to the floor to repeat the sequence on the other side to complete one rep.
- Continue for 40 seconds, then rest for 20.