This sequence will get your buns & thighs burning!

Plus, it will challenge your balance and make you move in all 3 planes of motion (read: forward/backward, side-to-side, & rotate – functional movements!). It only takes 8 minutes to do one round, so find lace up your shoes and find an open space. You can do this one anywhere!

Perform each exercise for 45 seconds. Take a 30-second rest. Repeat.

  • Squat to Leg Raise
  • Sumo Squat
  • Single Leg Deadlift - Left Leg
  • Single Leg Deadlift - Right Leg
  • Curtsy Squat

Squat to Leg Raise

  1. Separate your feet hip-width apart. Make sure your feet & knees align directly forward or turned out slightly.
  2. Sit your hips back as though you’re reaching for a chair behind you. As you do so, bend your knees until your thighs are parallel to the floor.
  3. Press yourself up while keeping your heels firmly planted.
  4. As you straighten your legs, shift your weight to your right foot & lift your left foot off the ground, extending your left leg straight back.
  5. After a nice squeeze of your glutes & thighs at the top of the movement, lower your left foot to the floor & begin your next squat.
  6. Repeat and alternate which leg is lifting behind you.


  1. Stand completely upright with your feet close together and knees softly bent.
  2. Engage your abs & squeeze your shoulder blades together.
  3. Lift your left foot off the ground.
  4. Press your hips behind you and simultaneously lower your torso forward and raise your left leg behind you.
  5. Once your torso and left leg are parallel to the ground, slowly reverse the movement until you are fully upright.
  6. If you feel balanced, you can continue bringing your left leg forward until your knee is lifted forward of your torso.
  7. Repeat, then perform on the right leg.

Sumo Squat

  1. Separate your feet wider than your hips & turn your feet & knees out to a diagonal.
  2. Start with your hands by your side.
  3. Engage your abs & squeeze your shoulder blades together.
  4. Bend your knees and lower yourself down until your thighs are parallel to the floor & your knees are directly over your ankles.
  5. As you lower yourself down, raise your arms overhead.
  6. Once your thighs are parallel to the floor, press yourself up while keeping your heels firmly planted to the ground.
  7. Lower your arms as you straighten your legs.
  8. Repeat.

Curtsy Squat with Torso Rotation

  1. Stand with your feet hip-width apart.
  2. Engage your abs &  squeeze your shoulder blades together.
  3. Step your right foot directly to the side so your feet are wide apart.
  4. As you shift your weight onto your right foot, lift your left foot & step diagonally backward & to the right.
  5. Bend both of your knees and rotate your torso to the right.
  6. Lower yourself down until your right thigh is parallel to the floor.
  7. To raise yourself up, press into your right heel and straighten your right leg.
  8. Rotate your torso back to center.
  9. As you extend your right knee, draw your left let to your left until your feet are wide apart (as in Step 3).
  10. Repeat on the opposite side.

Hope you enjoy this one! Let me know when you try it by posting to Instagram using the hashtags #HMBgirl! You got it, gorgeous!