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Quick Arm and Butt Workout

Sculpt Chiseled Arms and a Perky Bum With This 7-Minute Workout

Mar 6 2018

Feel confident and strong in your skin with this seven-minute workout that incorporates multitasking moves to target the upper and lower body simultaneously. Grab a pair of medium-weight dumbbells, and your arms and bum will be burning by the end.

The Workout

Directions: Complete each of the seven exercises below for one minute each, with no breaks, if possible. For a longer workout, go ahead and repeat this one or two more times.

  • Reverse lunge and press
  • Sumo squat with bicep curls
  • Deadlift with front row
  • Bicep curl with side lunge
  • Dumbbell thrusters
  • Warrior three triceps extension
  • Bridge with chest press

Keep reading for descriptions of each move.

Image Source: POPSUGAR Photography / Benjamin Stone

Reverse Lunge and Press

  • Stand with your feet together, holding the weights at your shoulders with your palms facing out.
  • Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
  • Push off your left foot, bringing your left knee forward so it is even with your left hip, while raising your arms above your head. Do this motion with control.
  • Without touching the floor with your left foot, step back into the lunge to start your second rep.
  • Complete 30 seconds of reps on this side, and repeat for another 30 seconds on the other side.
Image Source: POPSUGAR Studios

Sumo Squat With Bicep Curls

  • Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. Step your feet apart so there's about 20 inches between your heels. Point your toes out slightly.
  • When you're ready, bend your knees and elbows at the same time. Keep your shoulders over your hips, and lower down so your weight is back in your heels. Then straighten your legs and arms. This is one repetition.
  • Keep going for one minute.
Image Source: POPSUGAR Studios

Deadlift With Front Row

  • Stand upright holding your dumbbells in each hand, arms at your sides, with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights as far as possible without rounding your back, which should remain straight.
  • Squeeze your glutes to return to sanding, keeping your back straight. Once you're standing, pull the weights up the front of your body, bringing them to your chin with elbows going wide. Lower the weights to complete one rep.
  • Do as many reps as you can with proper form for one minute.
Image Source: POPSUGAR Studios

Bicep Curl With Side Lunge

  • Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shoulders
  • Lower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.
  • As you push off through your left foot to return to standing, perform a bicep curl.
  • Repeat on the other side to complete one rep.
  • Continue lunging from side to side for 60 seconds.
Image Source: POPSUGAR Studios

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Dumbbell Thrusters

  • Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
  • Bend your knees as if you were sitting in a chair, keeping weight on your heels.
  • Press the dumbbells overhead as you straighten your knees to return to standing.
  • Keep going for 60 seconds.
Image Source: POPSUGAR Photography / Kyle Hartman

Warrior Three Triceps Extension

  • Stand on your left foot, leaning forward while lifting your right leg until your leg and torso are parallel with the floor. Squeeze your right glute, and bring the weights to your ribs with your elbows pointing toward the ceiling.
  • Keep your abs engaged as you exhale, straightening your elbows. Your arms will be a few inches above your back.
  • Inhale and bend your elbows, bringing the dumbbells back to your ribs to complete one rep.
  • Complete 30 seconds of reps on this side, and repeat for another 30 seconds on the other side.
Image Source: POPSUGAR Studios

Bridge With Chest Press

  • Lie on your back with your knees bent and your feet hip-distance apart, holding weights by your chest.
  • Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.
  • Holding the bridge, press the weights to the ceiling directly above your shoulders.
  • Do as many reps as you can with correct form for 60 seconds.
Image Source: POPSUGAR Studios

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