Buns & Guns! Arms and Glutes Workout

Friday, Friday! TGIF! It’s Fit Friday again, y’all! Workout time. Are you ready to work those buns and guns today? Today’s workout is another circuit workout that will focus on upper body and bootay muscles aka…your buns and guns!

Buns & Guns Workout

Buns & Guns workout - www.girlmeetsfitness.net

Here’s a quick demo of the moves you’ll be doing:


:4 rounds:

Pike PushUp x 10
Plank Leg Raise x 10
Shoulder Taps x 20
Fire Hydrants x 12 each side
Narrow Pushup x 10
Glute Bridge x 12


Don’t forget, February’s Jumpstart FitCamp is FREE! Be sure you click on the FitCamps tab or right HERE to sign up!

Happy sweating, Fit Friends

Strong Arms Workout!

Happy Friday, Fit Friends! Here’s a little strong arms workout to get your weekend started! There are three circuits. Each circuit has 4 exercises in it. Do 2 round of 15 reps for each circuit. It sounds like a lot but hang with me, you can do it. Promise! You’ll just need a set of dumbbells and if you want, a yoga mat or towel.

Strong Arms!

Strong Arms Workout! Strength circuit for your upper body. - GirlMeetsFitness.net


Circuit 1:

  • Shoulder Press
  • Single Leg Bicep Curl (1 round on one foot, then switch feet the 2nd round)
  • Plank Shoulder Taps
  • Tricep Dip

Circuit 2:

  • Tricep Extension
  • Upright Row
  • Mountain Climber
  • Bent Reverse Fly

Circuit 3:

  • Front & Side Raise
  • Hammer Curl
  • Push Ups (on your feet or knees. Just keep your body line straight!)
  • Plank Row

And for a super rough, quick cell phone demo… Remember this is sped up. You want to slow down these exercises and keep the movements controlled. When choosing a weight for your dumbbells go for a weight that challenges you. You want to struggle to get out those last few reps while keeping good form. If it’s too easy, go heavier. If you can’t finish without losing form, go lighter.


Dumbbell Arm Circuit

Happy Monday! It’s October! Can you believe it? Fall snuck up on me for sure. This week has been especially fall-ish and I’m enjoying the cooler temps while they last. It’s supposed to get back into the 80’s next week though. But for now, it’s sweaters and deciding exactly how many pumpkin recipes I should share with you all this month…

For now though I’m coming at you with a dumbbell arm circuit workout!

Dumbbell Arm Circuit workout - girlmeetsfitness.net

What to do:

Complete 4 rounds, doing 12 of each dumbbell exercise (12 per arm on alternating exercises). Rest for 30-60 seconds between rounds.

  • Alternating Hammer Curl: Like a standing bicep curl only instead of holding your dumbbell palms up, turn them in like you’re holding a hammer. Alternate arms completing 12 reps on each arm.
  • Overhead Tricep Extension: Standing, hold a dumbbell in both hands overhead. Bend arms at the elbow bringing the weight down behind your head, then lift it back up.
  • Alternating Arnold Shoulder Press: Standing, begin with your arms holding the dumbbell palms facing the body in front of your chest like they would be at the top/contracted part of a bicep curl. Rotate your arm as you press the dumbbell up so that by the time your arm is fully extended your palms are now facing forward. Alternate arms completing 12 reps on each arm.
  • Upright Row: Stand straight holding dumbbells in front of you resting against the front of your thighs. Keep the dumbbells close to your body as you pull them up close to chin height. Elbows will be out to the side and should stay higher than our forearms. Slowly lower back down to starting position.

Try this workout this week and let me know what you think. Fall is such an easy time to slide backwards into stretchy pants, baggy sweaters, and holiday eating (trust me, I know from experience). Let’s keep our arms strong inside of our sweaters this fall!

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