The warm up:
1. 5 minutes skipping: "Skipping engages and strengthens the feet and arches, which then translates into strength and tone in the legs," says Towersey. "The cardio also warms the body up to make the mobility drills more efficient and effective."

2. Hip flexor stretch (shown on left): "If the hips are tight, the glutes won't fire and it doesn't matter how many squats you do, you will never build a booty."

Fun fact: "Did you know the best way to activate the glute maximus is tactile, i.e. slapping it?"

3. Wall squat (shown on right): "To reinforce the alignment of the hip, knee and second or third toe, the upright position of the squat can help lengthen and strengthen the lower back."