I love this workout for whenever I want a super intense training day. The weighted frog pumps will have those glutes on fire. I want you to make sure you keep your chin tucked and your shoulders down while doing them for maximum results. And if that wasn't enough for your booty, the squat jump lunges target not only the glutes and quads, but the hamstrings, hip flexors, and calves as well for a serious lower body burn. The shoulder taps at the end are a fantastic ab-sculptor, just do your best to move only your arms while keeping the rest of your body stationary!