20 Frog Pumps

20 Single-Leg Glute Bridges (10 each leg) 20 Air Squats

20 Lunges (10 each leg)


Complete as many rounds as possible in 15 minutes. Must complete all reps of one exercise before moving to the next.

Score is the total number of rounds completed and reps on the unfinished round.

Tips and Strategy

Make sure that you are engaging your abs through Frog Pumps and Glute Bridges as it can be easy to overextend the lower back in these movements. If you are feeling your lower back get tight through the workout make sure to slow down, check your form, or scale the exercise back so we feel the burn in the legs and hips.

Intended Stimulus

Should be a relentless blast to the glutes. The variety of angles we use to hit the glutes should allow you to keep pushing through the 15 minutes.