2 Moves to Pump Your Sexy Muscles {guns and buns workout}

i just want to tone my arms and tighten up my backside…said every women ever. so here’s a quick, 5 minute, guns and buns workout – pump your sexy biceps, triceps, glutes and hammies in just two moves.

start with the single leg deadlift to bicep curl for the hammies and biceps, followed by the weighted burpee with tricep pushup for the glutes and triceps.

exercise form notes – single leg deadlift to bicep curl:

be sure to keep a flat back by pulling your lats {back muscles} down towards your glutes; act as if you are crushing lemons in your armpits {weird analogy i know, but it was the first thing that came to mind as i type this sipping on my warm lemon water}. The single leg deadlift is not about speed, it’s slow and steady on the way down, getting that nice stretch in your hamstring as you push your hips back towards the wall behind you. then lift up pushing your hips forward and driving your knee up as you perform the bicep curl.

exercise form notes – weighted burpee with tricep pushup:

this exercise is a little more about speed and explosiveness so pick things up here making sure you perform a proper squat before you hop or step back into plank. try the tricep pushup on your toes first, but if you struggle or find yourself dipping into your lower back drop down to your knees. elbows should graze the rib cage as you lead with your chest to perform the tricep push up. then hop or step back into the squat position and explode up leaving the ground if you can.

tricecppushup_newsletter

i recommend 10 reps of each exercise {10 reps per leg} x 3 sets:
single leg deadlift to bicep curl – right x 10 reps
weighted burpee with tricep pushup x 10 reps
single leg deadlift to bicep curl – left x 10 reps
weighted burpee with tricep pushup x 10 reps
x 3 sets

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