Buns:

Move 1 - Kickup: Kneel on a mat on all fours with your knees hip-width apart, your hands slightly wider apart than your shoulders, and your fingers pointing forward. Raise your right leg until your thigh is in line with your torso. Exhale as you slowly push your foot toward the ceiling. Once you've reached your maximum contraction, hold for 1 second. Inhale as you slowly lower your leg until it is once again in line with your torso. Do one set of 12 reps with your right leg, then switch sides. When complete move on to Move 2.
Move 2 - Doggie Hold:
Kneel on your hands and knees. Make sure your hands are under your shoulders and knees under your hips. Keeping your leg bent at 90 degrees, exhale as you lift your right leg out to the side (like a dog at a fire hydrant). Hold for 1 second. Lower and repeat the move on the same leg for 12 reps, than switch to the other leg. When complete move on to Move 3.
Move 3 - Squeeze:
Lie on a mat on your back with your feet shoulder-width apart and your knees bent. Exhale as you press through your feet to lift your butt 3 - 6 inches off the floor. Push your pelvis up, flattening the natural S-curve in your lower back. Squeeze your buttocks for up to one minute, lower your butt back down to the mat, then move on to Move 4.
Move 4 - Leg Raise:
Lie on a mat on your right side. Support your upper body with your right elbow. Your legs should be extended and aligned with your upper body. Exhale as you slowly raise your upper leg. Hold for 1 second. Inhale as you slowly lower your leg back to the starting position. Repeat this move for 12 reps, than switch to the other side and repeat.
When complete, return to Move 1 and repeat Moves 1-4 once more, and you're done.
After all your 8 minute moves you should do a quick stretch that cools down your muscles and improves your flexibility. This is the only stretch you will need. Do this one move and work 10 muscles. End every workout with this move: Sit on the floor with your right leg straight in front of you. Bend your left leg and out the sole of your left foot against the inside of your right thigh. Your leg will look like the number 4. With your right hand, try to touch either your right ankle or your right big toe. This stretches your right calf, Achilles tendon, hamstring, hip, knee, glutes, lower-back muscles, shoulders, and wrist. Hold the position for 30 seconds and then switch sides.

Abs:

Move 1 - Vacuum on knees:
Kneel on the floor in a table position with your hands under your shoulders and your knees under your hips. Make sure your spine remains in a neutral position. Exhale as you bring your belly button in toward your spine and contract your abdominal muscles. Bring your belly as far inward as it will go. Hold for 1 - 3 seconds. Then exhale and expand your belly as much as it will expand. Continue alternating between the two positions for one minute and then move on to Move 2.
Move 2 - Seated Crossover:
Sit in a sturdy chair with your feet flat on the floor. Sit tall with a long spine. Bend your arms 90 degrees, bringing your elbows in line with your chest, your forearms parallel to the floor and your fingers toward the ceiling. Exhale as you bring your left elbow and right knee toward one another. Inhale as you bring your elbow and knee back to the starting position. Repeat with your right elbow and left knee, alternating between those positions for one minute. After 1 minute move on to Move 3.
Move 3 - Seated Torso-Rotation:
Sit in a sturdy chair with your feet flat on the floor. Sit tall with a long spine. Grasp your hands in front of you with your arms extended. Continue to sit with erect posture as you exhale and twist your torso the right. Keep your head and neck in line with your torso as you twist so that you are always facing your hands. Try not to lean forward. Inhale as you return to the starting position and then repeat on the other side. Continue to twist back and forth for one minute and then move to Move 4.
Move 4 - Flat Lifts:
Lie on your back with your knees bent and feet on the floor. Rest your arms at your sides with your palms against the floor. Exhale and tighten your abdomen as you lift and extend both legs, creating a 45-degree angle between your legs and the floor. Don't allow your lower back to arch away from the floor. Continue to breathe normally as you hold the move for 5 seconds. Lower your legs to the floor, rest for 2 seconds and then repeat. Alternate between repeating and resting for one minute, then return to Move 1. Repeat Moves 1-4 once more, and you're done.
After all your 8 minute moves you should do a quick stretch that cools down your muscles and improves your flexibility.
This is the only stretch you will need. Do this one move and work 10 muscles. End every workout with this move: Sit on the floor with your right leg straight in front of you. Bend your left leg and out the sole of your left foot against the inside of your right thigh. Your leg will look like the number 4. With your right hand, try to touch either your right ankle or your right big toe. This stretches your right calf, Achilles tendon, hamstring, hip, knee, glutes, lower-back muscles, shoulders, and wrist. Hold the position for 30 seconds and then switch sides.

Thighs:

Move 1 - Standing Leg Swing:
Stand next to a chair or wall, placing your left hand on the chair or wall for support. Your feet should be directly under your hips. Shift your body weight over your left foot. Inhale as you lift your right foot off the floor and outward slightly. Exhale as you swing your right foot to the left, in front of and past your left leg. Hold for a count of 2. Then inhale as you return to the starting position. Repeat for 12 reps, then switch legs and repeat for another 12 reps and move on to Move 2.
Move 2 - Standing Side Raise:
Stand next to a chair or wall, placing your left hand on the chair or wall for support. Your feet should be directly under your hips. Shift your body weight over your left foot. Exhale as you lift and extend your right leg laterally away from your torso as far as you can. Hold for a count of 2. Then inhale as you return to the starting position. Repeat for 12 reps then switch legs and repeat for 12 more reps and proceed to Move 3.
Move 3 - Seated Leg Raise:
Sit on a sturdy chair (one without wheels). Rest your feet on the floor, with your knees bent at 90-degree angles. Rest your hands on the chair at your sides. Exhale as you lift and extend your right leg. Then inhale as you lower your right leg and exhale as you repeat with your left leg. Alternate the move for each leg for a total of 12 reps on each side, then move on to Move 4.
Move 4 - Leg Curl:
Lie on a mat on your stomach with your arms crossed and your chin resting on your arms. Exhale as you slowly curl your legs until your calves are at a 90-degree angle with your thighs. Hold for 1 second. Inhale as you slowly lower your feet to the starting position. Repeat for 12 reps.
Repeat moves 1-4 once more, and you're done.
After all your 8-minute moves you should do a quick stretch that cools down your muscles and improves your flexibility.
This is the only stretch you will need. Do this one move and work 10 muscles. End every workout with this move: Sit on the floor with your right leg straight in front of you. Bend your left leg and out the sole of your left foot against the inside of your right thigh. Your leg will look like the number 4. With your right hand, try to touch either your right ankle or your right big toe. This stretches your right calf, Achilles tendon, hamstring, hip, knee, glutes, lower-back muscles, shoulders, and wrist. Hold the position for 30 seconds and then switch sides.