Backyard Butt Blaster
This is one of my favorite workouts to do when I’m crunched for time or can’t get to the gym. It takes about 15-25 minutes and all you need is a jump rope and that isn’t even necessary.
Jump rope -2 minutes (or jumping jacks)
25 lunges – each leg for 50 total (remember to lunge deep)
50 squats (azz to the grazz)
15 burpees
15 jump squats
Rest 2 minutes and repeat sequence 2 more times. If you need to, decrease the reps. For instance, if you are just starting out you could do 10-15 lunges each leg, 20-25 squats, 5 burpees, 5 jump squats. I know when I’m pushing myself and when I’m not. I also listen to my body closely so I know when to pull back so I don’t overdo it. If this is too easy for you, increase reps or repeat the sequence until you those last few jump squats feel like your jumping in 3 feet deep mud. Have fun!
xoxo
j
This is my (almost) sane quest for insane health. Let's 
This sounds good but, what’s a burpee?
I’ll do my best to “describe” a burpee.
Start standing
Put your hands on the ground while simultaneously and as smoothly as possible jump your legs out behind you to a push-up/plank position
Do a push up
Jump your legs back in and jump up off the ground
Make sense??
These kill my butt. A lot of the times I forget the push up in the middle and just hold the plank for a few seconds.