Guns & Glutes

Complete up to 200 push ups with this workout

Sticking to one muscle group per workout can be very effective in thoroughly breaking down and repairing that specific area, which then, results in more strength. While I do often times focus on training one specific area at a time, I also like to mix it up now and then. Alternating between two different muscle groups during a workout helps prevent my muscles from becoming overly fatigued as well as keeps my body moving in different directions.

 

I've included video clips with each exercise along with some modifiers to help those who are unfamiliar with the names of each movement. Do not feel guilty for making modifications during any workout. It's important to listen to your body and be honest with yourself about your capabilities at the time. Whether you do the full movement, or an alteration of the movement, you are still benefiting from the exercise (as long as you are executing it properly). However, if you think you are able to progress to a more difficult movement, go for it!...in a safe way. Continually challenge yourself but be patient with your progress.

 

Now give this workout a go for an arm and glute burn!!!

WORKOUT: approx 30 min - 1 hour

10 exercises

complete 2-4 rounds

OPTIONAL WARM UP: approx 5-10 min

  • 25 jumping jacks

  • 25 sets of high knees

  • 25 burpees

  • 25 side to side ski jumps

-2 rounds-

  • 10 standard push ups

modifier

  • 25 bridge openers

  • 10 tricep push ups 

modifier

  • 10 single leg bridges (each side)

  • 10 down dog push ups

modifier

  • 20 donkey kicks (each side)

option 1

option 2

  • 10 inchworm push ups

  • 20 fire hydrants (each side)

option 1

option 2

  • 10 one-legged push ups (each side)

modifier

  • 25 squats

OPTIONAL FINISHER: approx 2 min

  • 1 min plank

  • 1 min sumo squat

Screenshot for later

Guns & Glutes

Complete 2-4 rounds

  • 10 standard push ups 

  • 25 bridge openers

  • 10 tricep push ups

  • 10 single leg bridges (each side)

  • 10 down dog push ups

  • 20 donkey kicks (each side)

  • 10 inchworm push ups

  • 20 fire hydrants (each side)

  • 10 one-legged push ups (each side

  • 25 squats

optional finisher:

  • 1 min plank

  • 1 min sumo squats

To increase difficulty, add bands and/or weights

~balancedboppliving~

In Christ Alone my hope is found

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