Demonstrated and written by Samantha Kozuch | Images by James Patrick



Being an entrepreneur, juggling multiple businesses, being on the road and travelling for work means I don’t have time to spend hours in the gym (or sometimes don’t even have access to a gym at all) to keep taut and toned all year round. I’m sure there are times you are in the same boat! So when you’re short on time, this is the workout for you. It consists of five powerful moves that will put your whole body through a butt-kicking workout. It targets all major muscle groups, including your legs, glutes, abs, chest and arms. This workout will boost your heart rate which will help throw your metabolism into fat-burning mode long after the workout is over and, of course, tone up your muscles


What I love about this workout is that you will be targeting multiple muscle groups in one single rep. For example, you’d probably usually just do lunges, but in this workout you are going to perform lunges with a kick. The same goes for the explosive jump squats: you would usually just perform squats, but here we will be squatting and then jumping. This explosive move is not only going to really target your glutes, but it is also going to bump up your heart rate.

This workout can be performed up to three times a week; however, I always recommend switching up your workouts frequently to keep them fun, exciting and motivating.


Front-Kicking Lunges

TARGET MUSCLES: gluteus, quadriceps, abs

Set-up:  Start with your feet together and your hands on your hips or down at your sides. Take a long step back with your left leg, and lower your hips into a lunge. Be sure your back knee is pointing directly toward the floor and your front knee is aligned with your ankle.


Push off with your left foot to lift your body into standing position and kick forward. Keep your abdominals fully engaged and avoid arching your lower back. Then step back into lunge position.

Tip: The kick forward should be balanced and controlled. If you’re falling to the side while kicking, start with your feet together and kick forward without stepping back into the lunge and then progress to incorporating the lunge step as your balance coordination increases.


Repeat 10–15 times, then switch legs. Do 1-3 sets with each leg.


Explosive Jump Squats

TARGET MUSCLES: glutes, hamstrings, quads, and calves

Set-up: Stand with your feet about shoulder-width apart and hands together in front of your chest for balance. Squat down until your knees are bent to about 90 degrees.

Action: Immediately jump up as high as you can. As you land, gently bend your knees and sink back down into the squat position and hold that contraction for 15 seconds. That's one rep. Do 10.

Tip: Pay attention to your landing. It should be soft and controlled.


Perform 1–3 sets of 10 jumps.

Samantha Kozuch

Samantha Kozuch is an internationally published fitness model, travelling spokesmodel and owner of a video production company. She has a BS in Human Physiology and Chemistry and is an advocate for health and fitness, aiming to inspire and educate others along their journey to a better self through social media, blogging and YouTube. Sharing her passion for fitness with others provides a great source of joy and motivation for her.

Samantha has a varied athletic background ranging from basketball to track, which all started when she was about five years old. She has competed and placed in NPC and numerous other bikini competitions all over the country, and internationally. One of Samantha’s greatest passions is creating fitness videos and yummy meals that show getting fit and living a healthy lifestyle does not have to be plain, boring or repetitive. As a busy entrepreneur herself, she’s learned the way to have her cake and eat it too – literally! She believes you can have it all, but in moderation, and that is the key to a happy, fit and healthy lifestyle. You can find her helpful tips and recipes on


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