Tim Ferriss is right on this one.

I was reading through Tim Ferriss’ 4-hour work week the other day. And I found a post on how to build prize winning glutes. His recommendation boiled down to one exercise: Kettlebell Swings. It is a fast and intense exercise. It is a high intensity interval exercise. And it targets those fast muscle fibers that are only reached with that kind of training.

Now how do you do when you workout with no equipment? Just jump baby. Jump Lunges, Alternate Jump Lunges, Jump Squats, etc. If it gets too easy, do a 1-leg squat and jump up. It kills. So just go crazy.

Here is the link to the post on Tim Ferriss’ Four  Hour Workweek blog

http://www.fourhourworkweek.com/blog/2011/01/08/kettlebell-swing/