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)