This document provides a workout plan focusing on glute training. The 16-minute workout consists of a 6-minute warm-up with various lower body exercises done in intervals of 30, 15, or 20 seconds. The main 10-minute part includes 7 glute exercises done for 20 seconds per leg with only 20 seconds of rest between sets. The goal is to perform resistance training for the lower extremities without any equipment in a circuit-style workout.