This workout targets your glutes, hamstrings, and abs. Because each exercise uses body weight they also work your core. Do each exercise 15 times and repeat circuit 4 times.
One Leg Stiff Leg Deadlift (Warrior 3 Deadlift)
Stand on one leg with opposite leg bent and foot next to knee. Slowly lower your chest until it is parallel with the ground while your bent leg straightens behind you and also is parallel with the ground. Keep arms straight and beside ears. Slowly return to starting position. This will work your hamstrings as well as your core.
Marching Glute Bridge
Lay on back with knees bent. Lift hips making a straight line from knees to shoulders. Lift one leg and bring knee toward chest. Lower leg back down to starting position. Repeat with opposite leg. This will work your glutes along with your core.
Side Plank Leg Lift
Lay on side with right elbow under body. Lift body until you make a straight line from feet to head. Lift left leg as high up as you can. Lower leg back down until it is about an inch from right leg. Do not let it touch/rest on right leg. When done with reps roll to the other side and repeat.
Lay on back with legs straight and arms straight above head. Lift legs a couple inches above floor. Lift legs and arms/torso toward each other as if trying to touch them. Lower legs and torso back to the ground without touching the floor.