Here we have a workout using a circle or mini band. You can tie a long one in a knot but a set of these is super cheap on amazon and you can have a variety of resistance strengths. Whilst the whole body gets a workout here, you will most definitely feel this in your bottom!
This workout comprises 5 pairs of exercises. You do both the exercises 4 times before moving on to the next pair. The intervals are 20 seconds work, followed by 10 seconds rest.
The exercises are:
1a. Side steps
1b. Side step to jump or floor touch
2a. Single leg deadlift (split stance)
2b. Step back
3a. Squat to surfer turn
3b. Alternating side taps
4a. Squat with floor touch
4b. Plank (elevated) with side taps
5a. Pull downs
5b. Knee lifts
Here is your instruction video where I talk through technique for the exercises and adaptations:
And here is the follow along video