At a glance

A mixture of body weight strength training exercises focusing on the glutes with some lower body torching sprints on the treadmill.

Warmup:
3x30 seconds each
high knees
butt kicks
runner's lunge stretch

Glutes Work:
squat with abduction (side kick)
forward alternating lunges
sumo squat with pulse

Treadmill:
3 minute jog
1 minute steady run pace
1 minute jog
20 second sprint
40 second recovery
30 second sprint
60 second recovery
40 second sprint
80 second recovery
40 second sprint
80 second recovery
30 second sprint
60 second recovery
20 second sprint
2 minute cool down