A whole body workout is always best when you have the time but to target one or two body parts for a to squeeze in that quick workout is perfect.
Romanian Deadlift: Stand holding dumbbells (or a can of soup) in front of your body at thigh height, hands facing inward. There should be a slight bend in your knees and you should keep your back straight.
Bend at the waist and slowly slide the weights along the front of your legs until you reach your shins. (Remember to maintain a flat back throughout the entire exercise.) Hold the stretch for one breath and engage your glutes as you return to starting position. Repeat for one minute.
Bend at the waist and slowly slide the weights along the front of your legs until you reach your shins. (Remember to maintain a flat back throughout the entire exercise.) Hold the stretch for one breath and engage your glutes as you return to starting position. Repeat for one minute.
Easier option: Shorten your range of motion. Aim for knee height instead of shins.
The Kick Back: Start on all fours with your hands directly below your shoulders and knees under your hips. Bring your right knee into your chest, tuck your stomach in, and pull your belly button toward the ceiling. Next, kick your leg straight back with your foot flexed and the bottom of your foot aimed toward the ceiling. Fully extend your leg and return your knee to your chest. Repeat this 15 times and keep your knee off the ground until you've finished. Switch legs and do two sets of these. 
Squats: Stand with feet slightly more than shoulder-width apart, holding both dumbbells (or a can of soup) in front of you at hip level. Draw your shoulders back and maintain a flat back. Squat down until your quads are parallel to the floor. Use your core and lower back to resist hunching forward; keep your shoulders back. Contract your glutes, pressing through your hamstrings and heels, and return to standing. Repeat for one minute.
Easier option: Ditch the dumbbells and lower yourself down only halfway, not to a full squat.
Butt lifts: Lay on your back with your knees bent and your feet planted firmly on the floor. Press your hips up to the ceiling and squeeze those glutes (butt muscles). Slowly lower your hips back to the floor and repeat for 1 minute. 
Arabesque: Stand with feet hip-width apart and your right arm reaching toward ceiling. Now extend right leg back and lift 5 to 7 inches, knee facing the floor and toes pointed. Lower and repeat 15 times. Do 15 reps with your knee facing out to the right. Repeat on the other side. 
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