Butt, Back and Abs! ... But really it's all about the butt!!  ;)  Having strong glutes and a strong core and back is really important for injury prevention. So when you train ensure that you don't miss any of these muscle groups. The good thing is that you don't need a gym to target these muscle groups - you can train them anywhere! Try this workout below! All you need is a bit of floor space!


8 Rounds Total
30 seconds per exercise or per side

Squat elbow to knee (each side)
Diagonal kick backs (each side)
Lunge to side squat (each side)
Butterfly sit-ups

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Squat elbow to knee - Stand with your feet slightly wider than hip-width apart. Squat down and raise your right arm up in the air at the same time. When you come back up to a standing position, bring your right knee up towards your chest whilst bringing your right arm back down so that the knee meets the elbow. After 30 seconds repeat on other side.

Diagonal kickbacks - Stand on all fours. Straighten your right leg and bring it slightly out to the right. Kick your leg up and ensure that you squeeze your right glute at the top of the movement. Bring your leg down and repeat. After 30 seconds repeat on the other side.

Lunge to side squat - Stand with your feet hip-width apart. Take a step forward and perform a lunge. Push your body back so that you end up in your starting position. Now take a step out to the side with the same leg and perform a side squat. Step back in and repeat.

Supermans - Lie on your stomach with your arms reached out. At the same time lift both arms and both legs up in the air. Make sure that you squeeze your glutes.

Butterfly sit-ups - Lie on you back. Bring your feet in closer to your buttocks. Let your knees drop out to the sides keeping the soles of your feet together. Bring your arms behind your head and then perform a sit-up bringing your hand up and over your body reaching between your knees.