After the holiday travels and overindulgences squats and lunges will whip your behind back in shape. For the dedicated few who continued your routines, you’re ready to advance to the next level and really challenge your balance and define those gluteal muscles.

If Santa gave you “squat” for Christmas and you took it to the gym, you’re in good shape. If, however, you counted a heave-ho of your fitness routine as your holiday exercise, it’s time to get your derailed caboose back on track.

While standing, grasp a kettle bell with your right hand and extend both arms down by your side. With your shoulders back and down and your abs tight, look forward and descend into a lunge with your right knee directly over your right ankle and your right thigh parallel to the floor. Your left knee will approach the floor. Once in a fully lunged position, transfer the kettle bell from your right hand to your left hand beneath your right thigh. With your weight in your right heel, squeeze your right thigh to raise back up. Immediately descend into a fully lunged position again and transfer the kettle bell back to your right hand. Try twelve to sixteen reps and then switch legs and try the same amount of reps with the left leg forward.