Looking for an intense workout that will have your booty feeling sore and tight? I’ve got just that for you!

Begin by getting on the treadmill and doing the following:

• 5 minutes on speed 3
• 5 minutes on speed 4
• 5 minutes on speed 5

Get off the treadmill and get your weight(s) of choice (I did two 5 pound dumbbells):

• 15 sumo squats (with one weight)
• 15 wide stance squats (with one weight)
• 30 step ups (done on a stool, aerobic bench or regular bench; 15 each leg; dumbbell in each hand)
• 30 jumping lunges (15 each leg; with one weight)
• 24 walking lunges (12 each leg; dumbbell each hand )
• 15 burpees (everyone’s favorite)
• 30 crab walk steps (the standing kind; 15 each way; with one weight)
• 2 minutes of jumping rope (if you don’t have rope like I didn’t, use your imagination)

Repeat one more time!!!

Get back on the treadmill:

• 1 minute on speed 3
• 1 minute on speed 3.5
• 1 minute on speed 4
• 1 minute on speed 4.5
• 1 minute on speed 5
• 1 minute on speed 4.5
• 1 minute on speed 4
• 1 minute on speed 3.5
• 1 minute on speed 3

I hope you enjoy this workout, trust me if you do it all you will definitely feel sore the next day! It’s very important to remember to stretch and drink lots of water to stay hydrated!