Sometimes you have to kick your own ass to build an ass.
I just did this:
1 mile run (fast)
20 squats (I did 135lb barbell)
20 sit-ups
20 box jumps (32inch)
15 of all 3
12 of all 3
10 of all 3
8 of all 3
5 of all 3
1 min rest
20 back lunges (50lb barbell)
20 sprinter sit ups
40 power box jumps (24 inch box, alternating feet)
15-15-30
10-10-20
1 min rest
15 glute kickbacks
15 squat jumps for distance
15 reverse crunches
12 of all 3
10 of all 3
8 of all 3
5 of all 3
1 mile run (slower pace)