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This 2-Move Butt and Arm Workout Takes 10 Minutes to Kick Your Ass

Butt and Arm Workout

This 2-Move Butt and Arm Workout Takes 10 Minutes to Kick Your Ass

Butt and Arm Workout
Image Source: Getty / Cecilie_Arcurs

If you only have 10 minutes to get in a strength-training workout, grab a pair of dumbbells and prepare to get to work. This CrossFit workout created by Jade Jenny, CrossFit coach and owner of Champlain Valley CrossFit, is comprised of two simple moves. But don't think for a second that it means this workout is easy, because you will be sorely (pun intended!) mistaken.

Butt and Arm Workout

Equipment needed: A pair of light to medium dumbbells (five to 20 pounds, depending on your strength).

Directions: After warming up for five minutes with some light cardio and dynamic stretching, complete 10 rounds of the workout ahead AQAP (as quickly as possible). Move with correct form and with as little rest between reps as you can.

  • 10 Deadlifts
  • 10 Push-ups

Modifications: For the deadlifts, you can use a barbell instead of dumbbells. If regular push-ups are too hard, rest your knees on the floor.

Keep reading for details on how to do each move.

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Deadlift

Deadlift
Image Source: POPSUGAR Photography
  • Stand holding a pair of medium-weight dumbbells in each hand, arms at your sides.
  • Keeping your arms and back straight with a slight bend in the knee, hinge at the hips and squat down slightly to tap one head of the dumbbell to the floor to count as a rep.
  • Squeeze your glutes to pull yourself up. Be sure not to use your back or round your spine!
  • Complete 10 reps.
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Triceps Push-Ups

Triceps Push-Ups
Image Source: POPSUGAR Photography
  • Begin in plank position with the arms and body straight, shoulders over the wrists. Keep the core engaged.
  • Bend the elbows behind you and lower your chest to the floor. Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
  • Straighten the arms, coming back to plank position.
  • Do 10 push-ups with straight legs, or rest the knees on the floor if you need to.
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