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Compound Exercises That Tone Your Butt and Arms in 15 Minutes

If you're looking to tighten your butt, tone your arms, and burn some major calories in the process, this workout is the perfect option. All you need is a set of dumbbells and 15 minutes. (Check out this video to get warmed up.)

When you're short on time or just looking to get more bang for your buck, one of the most effective (and my favorite) ways to work legs is to add some compound total-body movements and plyometrics into the mix. Compound movements will help activate more muscle groups at one time. This, of course, burns more calories. The lower-body-specific exercises will target more focused areas, and the plyometric exercises will work power development (something usually lacking in most training programs) and also spike your heart rate. It's a winning combo all around! (Craving more? Try a 30-minute version or check out more of my lower-body workouts.)

If you want to create your own fast, furious, and efficient lower-body-focused workout, follow these simple steps:

  • Pick a lower-body-focused, total-body movement (e.g., squat to press, walking lunges with biceps curls).
  • Pick a more targeted lower-body-specific exercise (e.g., glute bridges, single-leg Russian deadlifts, donkey kicks).
  • Pick a lower-body-specific plyometric exercise (e.g., jump squats, jumping lunges, box jumps).
  • Perform each exercise for 1 minute, back-to-back. Once you've finished the plyometric burst, rest for 60 to 90 seconds, and then complete the mini-circuit 2 more times. That'll be about a 10-minute workout. If you want more of sweat, create another mini-circuit!

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