I titled today’s workout, “The Ultimate Buns & Guns Workout”. Clever, eh? Ok I know that phrase has been done before, which makes sense – everyone wants toned arms and a tight tush. While I’m a huge proponent of what you eat defining your results more than any spot training or exercise routine, targeting your arms and tush with simple moves using the weight of your body is a great place to start. Also, wearing funky pants can help too. But certainly not required.
This workout incorporates multiple muscle groups to get the most bang for your buck when targeting your buns and guns. Plus, you don’t need a single lick of equipment. BONUS! Body weight intervals are my friend, simply because you can do them anywhere, anytime, and they are just as effective (sometimes even more) as using equipment at the gym.
There are eight sets of exercises in this routine, with a final burnout at the end. Repeat this circuit three times for the ultimate (good) burn. So grab your favorite workout pants/bootie shorts/granny panties (whatever makes you feel good), and get to it!
Sets 1 & 2
1. Start in a squat position, feet shoulder width apart (knees stacked directly above your ankles). As you straighten your knees coming out of the squat, lift your right leg up directly out to your side (all while keeping your hips squared to the front). Then come back down to the squat and repeat on the left side. Complete 12 reps.
2. Start in a squat, feet wider than shoulder width apart, hands in front of your chest. Slowly ‘fall’ or roll down to your palms and complete a push up. Then, use your arms and abs to hoist your body back in to the original position, keeping your knees bent the entire time. Repeat for 12 reps.
Sets 3 & 4
3. Start in a push-up position, wrists directly under your shoulders. Lift your right (flexed) foot and bend at the knee, making a 90 degree angle with your other leg. Make sure your back is not arched (tuck your tush by rolling your hips forward, towards your belly button). Do six pushups with your right foot up, then switch to your left and do six more pushups.
4. Start on all fours. Lift your right leg off the ground and out to the side (all while keeping your hips squared to the ground and tush tucked). Straighten your knee, then bend back to the original position, keeping you leg up the entire time. Do 12 reps with the right and 12 reps with the left.
Sets 5 & 6
5. Start again on all fours. Extend one leg behind you and bend your knee at a 90 degree angle. Flex your foot and lift your heel towards the ceiling, keeping a slight bend in your knee. Do 12 reps on each leg.
6. Begin in a straight-arm plank position, wrists directly under your shoulders. Execute a tricep pushup, elbows grazing your ribcage, remaining close to your body throughout the movement. Do 12 reps with an option to drop to your knees at any time.
Sets 7 & 8
7. Start in a lunge with your back knee hovering a few inches off the ground, front knee tracking directly above your ankle. As you straighten your front leg into a standing position, lift the back leg up behind you. Do 12 reps on each leg.
8. Start in the down position of a wide-armed push-up, your hands wider than shoulder width apart. Push up and raise your right leg behind you. Be mindful not to raise your hips with your leg. Repeat this sequence, alternating legs, for 12 reps.
Final Burnout Move
Start in a deep squat, feet shoulder width apart. Sink to your lowest position, drive your tailbone behind you, and pulse up and down (small 2-3” movements) for one minute.
Make this your go-to workout for targeting those problem areas and wear your crazy workout pants with pride!
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