WARNING, YOU WILL BE SORE

 I was recently in the mood for a newer lower body and booty workout, and was introduced to a SINGLE LEG WORKOUT.  Pretty much every exercise you do is sectioned off by leg....
Before I type up this workout I must give you warning; You WILL be sore, especially if you do challenging weight.

Here it goes....(BTW, SL stands for Single Leg)

Rotation 1:
SL Bear squats 3x12 each leg
Weighted SL burpees 3x10 each leg

After rotation 1 is done, sprint a quarter of a mile as fast as you can (try to keep it under 2 min)

Rotation 2:
SL side leg press 3x10 each leg (go pretty heavy)
SL around the world weighted lunges (Forward lunge, side lunge, angled lunge, reverse lunge...repeat this for 20 reps, then switch legs.  You will end up doing 4 sets total, 2 around the worlds each leg)

After rotation 2, Bear crawl on treadmill, 15% incline at about 3.2 speed for 1 minute.

Rotation 3:
SL weighted donkey kicks 2x15 each leg
HEAVY barbell walking lunges 3x20 paces (Good to have a partner so they can help you get the bar on and off of your back)

After rotation 3, mountain climb on treadmill, make sure it's NOT on.  Put hands on the ground, feet on treadmill in mountain climbing position.  Your weight and push with your legs will move the treadmill.  Go for one minute. 

Rotation 4:
SL dumbbell RDL's 3x12 each leg
Body weight SL squats on a box or bench (Good core balance work also) 3x15 each leg

After rotation 4, sprint a quarter of a mile again, keeping under 2 minutes

Stretch and cool down

Point of this workout is to really section off the glutes and make them work even harder, hence the single legs.  If you use a good amount of weight and push yourselves, you will be sore, but a GOOD sore!!!:)