Sumo squats are great for opening the hips and really challenging the glutes and inner thighs. Start with feet 6"-12" wider than your shoulders and turned away from the center of

your body at a 45 degree angle. Lower yourself into a squat pushing your buttocks back like you are sitting in a chair. When your thighs are parallel to the

floor, slowly return to a standing position. For an extra benefit, squeeze you glutes together. Repeat. Make sure to keep your weight on your heels and that your knees are

in line with your toes.

Reverse, or rear, lunges isolate each glute while taking stress off the knees. Start by standing up tall with both feet together. Take a large step backwards with the left leg landing on the

ball of the left foot. Lower yourself into a lunge until your right thigh is parallel to the floor. Make sure that your right knee is aligned directly over your ankle. Your left knee should be bent

at a 90-degree angle and pointing down towards the floor. Pushing off the ball of your left foot, return to starting position and repeat. Beginners should not use any weights and focus on

proper form. However, if you are up for a challenge, add resistance and try alternating each leg.

Start with your feet positioned shoulder width apart. Keeping your knees directly in line over your ankles, lower yourself into a squat. Sit your glutes back as if sitting in

a chair. When your thighs are parallel to the floor, return to the standing position. Just before you are standing up completely straight, perform a side leg raise with the

left leg. Lower down into the squat position and then stand up performing a leg raise with the right leg. Beginners can start with 5-10 reps on each leg building up

to 20. Repeat for three sets total.

Start by standing up tall with your feet shoulder width apart. Keeping your knees directly in line over your ankles, lower yourself into a squat. Sit your hips back as if you were

going to sit down in a chair. When your legs are at a 45 degree angle and your thighs are parallel to the floor, return to the standing position. Shift your weight to the

right foot and leg, then kick the left leg back. Be sure to squeeze the glutes tightly. Lower your leg and return to the squat and repeat the kickback on the

right leg. Beginners should aim for two sets of 10 on each leg. Advanced exercisers may go for three to four sets.

If you have mastered all four basic movements, give this interval workout a try! You will be performing six different exercises coupled with plyometric movements to get your heart rate pumping. All

you need is 20 minutes and a little motivation!