Train the tush (aka booty) with this fiery metcon. It's the perfect blend of high-intensity yet low in impact exercises to get the heart rate up while firing up your booty. This workout is also knee-friendly due to the exercises programmed. You'll work the knees without burning them out by focusing on strengthening all the muscles around the knee joint.

Day 3 of the 15-Day Ignite Challenge.

EMOM x 5
5 Dumbbell hang cleans
5 Squats

4 x 30sec
Deadlifts
Vertical jumps

3 x 30sec
Feet elevated bridges
Russian swing

2 x 30sec
Foot elevated lunge
Foot elevated lunge

Perfect Your Push-Up:
Shoulder drill x10
Kneeling chair or bench tricep push-up x10

00:00 Introduction
00:57 Warm-up
04:17 Workout
27:48 Cool-down
28:29 Push-up drills
33:02 Stretches