While lifting heavy definitely builds your booty and tones your upper body, don't underestimate the power of the dumbbell. Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, told POPSUGAR, "Heavy low volume and light high volume elicit two very different effects." So even though you love lifting a barbell, your muscles will also benefit from doing higher reps with moderate to low weight.
This six-move workout involves multitasking exercises that focus on the butt and legs, but also work the upper body simultaneously. Since some moves use just one dumbbell, have two sets on hand to adjust the amount of weight per exercise. Push yourself to use weights that take you out of your comfort zone a little — that's where the magic happens!
Directions: Set the timer for six minutes. Do each move for 40 seconds, and then take a 20-second rest before moving onto the next one.
- Dumbbell thrusters
- Side lunge to curtsy squat (20 seconds per side)
- Deadlift to front row
- Dumbbell alternating forward lunges
- Sumo squats with dumbbells
- Single leg deadlift with row (20 seconds per side)
Descriptions for each move are ahead. For a longer workout, repeat this six-minute circuit two to four times.