BodyRock Booty Pop Workout Series: Workout #1

10 Pistol Squats

1. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
2. Raise your right leg off the floor, holding it there while flexing your right ankle so that your toes are higher than your heel.
3. Push your hips back and lower your body as far as you can.
4. As you lower your body, raise your right leg so that it doesn't touch the floor.
5. Pause, then push your body back to the starting position, keeping your torso as upright as possible.

20 Donkey Kicks (each leg)

1. Get on all fours on mat (hands under shoulders, knees under hips).
2. Keeping right knee bent 90 degrees, flex right foot and lift knee to hip level.
3. Lower knee without touching floor; lift again.
4. Switch legs; repeat.

30 Curtsy Lunges (each leg)

1. Stand with your feet hip-width apart, hands on your hips.
2. Take a big step back with your left leg, crossing it behind your right.
3. Bend your knees and lower your hips until your right thigh is nearly parallel to the floor.
4. Keep your torso upright and your hips and shoulders as square as possible. Return to start and repeat with the opposite leg.

40 Fire Hydrants (each leg)

1. Place your body on an all-fours position. Elbows should be slightly bent.
2. Back should be parallel to the ground, not arched or swayed downward.
3. Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
4. Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.

50 Knee Tuck Extensions (each leg)

1. In plank position, lift one leg straight out behind you into the air so that you feel the burn in your glutes.
2. Then, bring that same leg up and in so that your knee almost touches the elbow of the same side of the body.
3. You will feel this in your glutes, thighs, obliques, lower back and even a bit in your arms and shoulders.