14 Minute Booty Workout

Equipment needed: pair of medium-weight dumbbells and a bench or stair

Round 1: repeat three times 30 seconds jump squats (or squats) 30 seconds alternating forward lunges with bicep curls 30 seconds goblet squats

15 seconds rest

Round 2: repeat three times 30 seconds gate swings with cross 30 seconds dumbbell thrusters 30 seconds dumbbell swing

15 seconds rest

Round 3: repeat three times 30 seconds lunge jumps 30 seconds dumbbell step-ups 30 seconds side lunge with curtsy squat

15 seconds rest

Round 4: repeat three times 30 seconds plank jacks 30 seconds deadlifts 30 seconds dumbbell sumo squat