It’s time to get specific and target a couple of body parts that rarely see the sun: the abs and glutes. This workout only takes about 20 minutes from warmup to cooldown, so it should be a breeze to fit into your day. In the first circuit we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all. Here’s a printable version of the workout so you can do it just about anywhere.

Directions: After warming up with light cardio for three minutes, repeat each three-exercise circuit twice. Stretch for three minutes to cool down.

Source: Pop Sugar