"Today we're going to focus on [the] glutes and hamstrings," she says. "Now, glutes are really important because it's where your power comes [from], so it's really important to focus on them and the lower body."

Copeland's routine consists of walking hip openers, knee hugs, single-leg deadlifts, squat jumps, walking tabletops, and more—so in other words, she means serious business. Fortunately, the workout is just 13-minutes long, which means that one, you can survive its ferocity, and two, you can fit it into even the busiest of days, with few excuses.

As noted, glute work is important because your rear end powers your performance. Hip strengthening, meanwhile, is mission-critical for maintaining your motility and can help prevent injury to your hips while also working to reduce pain in areas such as the knees and back. Strong hammies help with motility and performance, too, while also protecting the knees, helping you to decelerate without putting pressure on your joints, and allowing you to maintain spine alignment.

To power up for the greater good of your performance, longevity, and, ya know, the appearance of that ass, press play on the video above now.

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