Get ready for a good ol' leg burn with this no repeat leg and glute workout.

Alternating between knee-flexion exercises (hello lunges & squats) and hip extension & abduction exercises (hello bridges, fire hydrants and donkey kicks) you'll train the thighs and glutes - without burning out your knees!

Tools: a pair of moderate and heavy dumbbells

1 x 45sec

Goblet squat
Kickstand deadlift
Split squat
Kickstand deadlift
Split squat
Narrow stance squat
Weighted bridges
Weighted donkey kicks
Weighted donkey kicks
Weighted frog pumps
Side lunge
Standing fire hydrant
Side lunge
Standing fire hydrate
Alternating dumbbell passes lunges
RDL
Wall squat
Side-to-side walks
Curtsey lunge
Inner thigh kicks
Curtsey lunge
Inner thigh kicks