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Most of us tend to spend a lot of time in a seated position and end up having weak hamstrings. The lying hamstring curl is a great exercise you can easily do at home that targets your hamstrings and your glutes. This exercise requires no equipment and allows you to strengthen, tone and sculpt the back of your legs, lengthens the hamstrings and helps to avoid injuries. http://www.spotebi.com/exercise-guide/lying-hamstring-curls/
The double leg donkey kicks is a full body cardio move that strengthens the upper body, raises your heart rate, improves agility and flexibility, and tightens the core.
The downward dog crunch is a full body move that strengthens the whole body, helps to improve posture and flexibility, and tightens the core. This exercise boosts circulation, increases the heart rate and helps you burn off fat fast.
Work your legs, hips and glutes with these lower body and cardio exercises. A 30 minute workout, perfect for burning a ton of calories in a short period of time. http://www.spotebi.com/workout-routines/no-equipment-lower-body-and-cardio-exercises/