Tomorrow’s Sore Legs and Butt Depend on 1 Thing: You Doing This Intense Bodyweight Floor Workout

Get on the floor to target your glutes, hamstrings, and quads with this workout shared by celebrity trainer Jeanette Jenkins.

These bodyweight exercises not only target your lower body, but they also work your shoulders and abs. There are eight different moves, so you can pick your a few of your favorites or do them all at once at home, the gym, or anywhere!

Directions: Do each move for 15 to 20 reps. Complete one to two sets.

1. Plank Jack
2. Back kick
3. Fire-hydrant-to-back-kick combo
4. Extended leg lift
5. Extended leg lift with opposite arm and hold
6. Lower chest and hold
7. Shoulder bridge pulse
8. Single-leg shoulder-bridge pulse