If you're hoping for toned thighs and a pert derriere to rival Beyoncé's, this workout could be for you.
'Glutes' refers to the group of muscles located in the lower body. The gluteus maximus is the most visible gluteal muscle, but there are two smaller muscles underneath it: the gluteus medius and gluteus minimus.
The glutes are responsible for hip movements, such as extension, rotation and abduction.
Fitness expert Nicole Dorsy-Straff from Fitness Magazine says that the beauty of working your glutes is that you can do it anytime, anyplace.
"I try to make the most of mini breaks throughout my day. I keep a set of ankle weights in my desk drawer and do standing leg lifts or leg extensions during phone calls. Waiting in line at the bank becomes a chance to do calf raises; on walks, I do lunges as my dog sniffs every tree in sight. All those quickies add up to a better booty."
Nora's tutorial includes deadlifts, squat jumps, kettlebell swings and split jumps.
The great thing about the particular group of exercises is that they can be completed in just 7 minutes and almost anywhere.
Grab a couple of weights and you're ready to go!