Bikini bums, guys/girls who lift, sandal calves - whatever it may be that you're going for, this workout will definitely help you get there. Your quads may cry a bit but you can guarantee that you'll be whatever-your-heart-desires ready after adding this to your routine a couple days a week. What You Need:

• 
• HIIT bar or free weights
• timer
• your sexy self

The Low Down: 45 sec on, 15 sec rest. 1-3 rounds

Cross Jack Pulse Squat

[caption id="attachment_70082" align="alignnone" width="800"] Start in pencil position[/caption] [caption id="attachment_70081" align="alignnone" width="800"] Jump your feet out, arms skywards to a "star" position[/caption] [caption id="attachment_70078" align="alignnone" width="800"] Jump your feet back together, crossing one foot over the other. Squeeze you thighs together, your butt and your core[/caption] [caption id="attachment_70079" align="alignnone" width="800"] Jump back to star position[/caption]   [caption id="attachment_70080" align="alignnone" width="800"] Jump back, crossing the other foot in front[/caption] [caption id="attachment_70085" align="alignnone" width="800"] Jump back to Star position[/caption] [caption id="attachment_70084" align="alignnone" width="800"] Keeping your legs apart, jump![/caption] [caption id="attachment_70083" align="alignnone" width="800"] Land in a low squat. Repeat the last two photos twice then start from the top.[/caption]

Lunge Kicks (per side)

[caption id="attachment_70086" align="alignnone" width="800"] Start by dropping the foot back to a low reverse lunge TIP: You can use just bodyweight and put your hands on your hips. You can also hold free weights at your side[/caption] [caption id="attachment_70087" align="alignnone" width="800"] With control, press through your front heel, kicking your back leg to the front of your body. Keep your foot flexed to work those low abs. TIP: Don't swing your leg - lift with control[/caption] [caption id="attachment_70088" align="alignnone" width="800"] With control, place you kicked leg back down in to reverse lunge position.[/caption]

Basketball Jumps

[caption id="attachment_70089" align="alignnone" width="800"] Begin in a low squat (keeping heels on the ground!)[/caption] [caption id="attachment_70091" align="alignnone" width="800"] Jump as high as you can while pretending to "shoot a basketball" TIP: you can also reach skywards. The important thing is to get your arms up![/caption] [caption id="attachment_70090" align="alignnone" width="800"] Land back in low squat, heels on the ground TIP: don't let your chest collapse![/caption]

Crab Walks

[caption id="attachment_70092" align="alignnone" width="800"] Begin in a low squat, keeping your chest up and heels on the ground. TIP: you can use just your bodyweight or hold free weights, arms bent, near your chest.[/caption] [caption id="attachment_70093" align="alignnone" width="800"] Staying low, walk your right leg to your left ending with feet together[/caption] [caption id="attachment_70094" align="alignnone" width="800"] Still leading with your right leg, walk back out to low squat. Repeat going the opposite direction. TIP: Your head should stay low and level the entire time![/caption]