Put your glutes and legs through their paces with this 30-minute lower body workout. Start with some floorwork before getting up and adding the weight to your shoulders – if you don’t have a barbell or dumbbells, you could use a heavy backpack. After some serious squats and lunges, you’ll get on your back for some more bodyweight exercises. You’ll be doing 3 rounds of each exercise in every block:

Block 1 – flying bird dogs, kickbacks to sidekicks, bear plank extensions
Block 2 – tempo squats, sumo Romanian deadlifts, sumo oblique crunches
Block 3 – lunge to squat, lunge to crunch, squat to raise
Block 4 – marching bridges, hamstring walks, reverse planks.