Buns and Guns Workout

Who says ladies can’t have guns? And we we all want a nice buns, right? Get both with this workout.

Who says ladies can’t have guns? And we know we all want a nice set of buns, right? While we could create a separate workout for each of these body parts, we figured why not put two of the most popular areas to tone and reshape into one exercise routine! This workout routine features glute and arm exercises that will alternately target each area avoiding over-fatiguing one region so you will be able to get an efficient and effective workout in one.

Equipment needed: One set of dumbbells (5 – 10 lbs), a chair or flat bench, and an interval timer.

What to do for this workout: Perform each exercise for 15 seconds with little to no rest between exercises. Complete the number of circuits for your fitness level. Review the videos below for demonstrations of each exercise.

Beginner level: One circuit
Intermediate level: Two circuits
Advanced level: Three circuits


1. Side Lunges (15 seconds each side)
2. Bicep Curls
3. Goblet Squat
4. Tricep Kickbacks (15 seconds each side)
5. Hip Extensions (15 seconds each side)
6. Hammer Curls
7. Chair Squats
8. Tricep Dips
9. Rear Leg Lift (15 seconds each side)

Side Lunges

Bicep Curls

Goblet Squat

Tricep Kickbacks

Hip Extensions

Hammer Curls

Chair Squats

Tricep Dips

Standing Rear Leg Lift (hold to a chair if needed)

You May Also Like:
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Fabulous Arms in 5 Moves
Take it To The Next Level, Arms Workout!

Summer Butt Challenge
Jessica Biel’s Butt Workout

Glute, Butt, Bootie Challenge

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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