Alternate 45 seconds of the below moves with 45 seconds of cardio three times through. Honore recommends a rower, but if you don’t have one handy, pick your fave cardio : Bike , jog , or high knees.

1. Squats
2. Lunges
3. Romanian deadlift
4. Glute bridges
5. Fire hydrant

Do 10 reps of each of the below exercises three times through for Simpson’s quick but challenging sweat sesh .

1. Glute bridges
2. Glute kickbacks
3. Fire hydrant lifts
4. Reverse lunges
5. Sumo squats

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1. Do 20 glute bridge pulses, then hold for 20 seconds.
2. Do eight to 10 glute marches per side.
3. Hold a bridge for 40 seconds, then rest for 20 seconds.
4. Repeat three times.

Do each move for 45 seconds, then rest for 15, says Honore. Repeat the sequence two or three times.

1. Standing hip abductions
2. Lunges
3. Romanian deadlift
4. Fire hydrants
5. Sumo squats
6. Lateral lunges
7. Single-leg deadlifts
8. Donkey kicks
9. Glute bridge