Each exercise lasts for 1 minute, so one round is 8 minutes. Repeat twice more for a great 24-minute glutes workout.
You can either use dumbbells (7.5kg-12.5kg) or bodyweight for controlled strength moves and then transfer into explosive combinations that will help create power and speed.
SUPERSET 1
FIVE-SEC NEGATIVE SQUATS
Slowly lower into a squat, with your weight in your heels and chest up, taking five seconds to reach the bottom (butt slightly below knee line.) Thrust back to the top, squeezing your glutes all the way up. Repeat and aim for one minute. Too easy? Hold a dumbbell in each hand. Start with 7.5-12.5kgs and increase when ready.
 BODYWEIGHT SQUAT JUMPS
Repeat the squat without weights, your own bodyweight pushed back in your heels, chest up. Explode upwards into a jump. Returning to ground, cushion your landing and immediately lower into another squat. Aim for 60 seconds.
SUPERSET 2
SINGLE-LEG BOX SQUATS
Stand on one leg in front of a bench, or a flight of stairs, facing away. Keep your weight in your right heel and extend your left leg in front of you. Slowly lower your butt onto the bench (or first/second stair) – keeping your left foot off the floor – and then push yourself back up to standing. That’s one rep. Go for one minute, then immediately transition to next exercise…
SINGLE-LEG BENCH HOPS
Place your right foot in the middle of your bench or the stair and slightly lower into a squat. Instead of going too low, thrust up with your weight through your right leg and push up off the bench into a small hop. Cushion your landing by flexing both knees and immediately thrust back up. Go for a minute and feel the burn.
Repeat Superset on left leg.
SUPERSET 3
ALTERNATING LUNGE
Holding 7.5-12.5kg weights at your sides (optional), take a big step forward with your right foot. Don’t let your right knee go further than your toe. Push back off your right foot, and repeat other side. One minute of these then set the weights aside and transition into the flunges…
BODYWEIGHT FLUNGES (FLYING LUNGES)
No weights, lunge as above, then explode upwards, quickly switching leg positions while in mid air, and return to the lunge. Repeat for one minute.
Sandy Macaskill is an instructor and co-owner of Barry’s Bootcamp in the UK
