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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First, your arms my friend, are insane. Can I have them please?
Second, body weight workouts are some of my favorites. Though I do love to throw some weights around, there is something so challenging and rewarding about using your own weight for a workout!
Lastly, crazy pants on any kind of leg day are a requirement for me!
Oh Kat, thank you so much friend 🙂 So glad you stopped by AND that we share a deep love of crazy workout pants!!
Great workout girl! Well done! She’s right, your arms are rockin it! Love your tights too. These are some great exercises for us to try!
Thank you Heather! XO
As soon as I saw the title, I thought ” my type of workout!” 🙂 great post!
YAY Joanna! Enjoy these circuits but don’t push yourself too hard you amazing twins momma!
This looks like a great routine. I will have to try it out! I have been looking for a fitness routine to do in the mornings!
Thank you Asheli. This workout would be perfect for a morning routine – especially since you can do it anywhere!
Love Love Love this workout!
Thank you Morgan!
I pinned this because I’m always on the lookout for great workouts. Thanks!!
Love the pin love Donnica. Thanks so much!
I love the crazy workout pants! Much more interesting than my gray ones. I jumped back onto the “get fit” wagon on Monday and have been looking for new workout variations, so your timing is perfect! Thank you!!
YAY – glad you have jumped the wagon Renee! Thank you for stopping by and come visit again!
Great workout tip! I love the photo tutorials, it really helps when I am trying to learn to do a new move. Thanks for sharing!
So glad I can help Brittany – and thank YOU for stopping by!
Super workout!! Pinned for my next at home workout! Thanks for sharing!
Awesome Ashleigh – thanks so much!
Funky pants are FUN, Chrissa! 🙂
Love this workout. I’m pinning it to try soon. I bet it’ll make me burn (in a good way)!
Thanks Blair! Embrace the burn! 🙂
I wish I had the stamina to get some results. Kudos to you, though. You look great.
Hi LaQuinda – you can always always modify! I appreciate you checking this out and the very sweet compliment 🙂
I definitely need to do this in the morning! Getting back in shape after baby #2 is still a work in progress.
Yes! It would be a great morning workout. I know working out after baby is a challenge, so take it easy momma! xo
My gun show would be SOLD OUT if I did this work out on the regular! 😉
LOL! Get to it and charge a premium girlfriend! 😉
First, I must say that I LOVE your workout leggings – they are so darn fun! I need to purchase a pair like that and get my tushie in gear and start working out my buns. And of course, I love that this exercise routine also targets and shapes the chicken flaps too. You remain an exercise inspiration!
Thanks Denay! Truth be told I found them on the clearance rack. Who would pass those up?! Major score for me! Thank you so much for stopping by yet again, and for the sweet words 🙂
HOLY BANANAS YOUR ARMS. I want to take them off your body and put them on mine.
And I mean that in the least creepy way possible.
This workout though? I can feel the buns and guns burning already. it’s AWESOME! Pinning this!
Oh Taylor you are too creepy – no, no I mean sweet! Not creepy at all. Thanks so much for stopping by! Enjoy the burn!
So….if I attempt this workout I can achieve those “guns” like yours? ???? Sold. Ps love your work out apparel too!!
Thanks Shar! You can totally get amazing guns. You will rock this workout!
Love these moves…not your typical squat, plain pushup and ordinary lunges! This may be a stupid question but how many times should we repeat these sets? Obviously, you have noted the number of reps per exercise, but how many times should I run through the sets? LOVE the tights! Once I get the “bun” part in better shape….maybe, just maybe.????
Hi Robyn – great question! I did this circuit 3 times. It took a good chunk of time but it’s worth it. If you’re up for a challenge, try starting there! Thanks for the comment!
You look great on your photos. How I wish I have that kind of body. I’m gonna workout soon so good luck to me. LOL
This looks like an amazing workout! I’m not able to do “big girl” push-ups (yet!)…how would you suggest modifying sets 3 and 8 for the most benefit? Thanks for posting these…I’ve been pointing tons of people to your site!
Just do pushups on your knees instead. For #3 I’d just omit the 90 degree bend while doing pushups on your knees