Start by warming up with one minute of jumping jacks. Stretch your arms and legs to prevent an injury.

This workout starts with a warm up cardio movement and moves into weighted and bodyweight movements that isolate your glutes and engage them for long intervals.

Equipment: Dumbbells

Time: 23:30

Movements: Vertical Jump, Overhead Lunge, Glute Bridge (Right Leg), Side to Side Hop (Hands on Floor), Glute Bridge (Left Leg)