Popsugar Health & Fitness Intermediate Workouts Quick Arm and Butt Workout Sculpt Chiseled Arms and a Perky Bum With This 7-Minute Workout 6 March 2018 by Jenny Sugar View On One Page Photo 5 of 7 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 5 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. Previous Next Start Slideshow Intermediate Workouts5-Minute WorkoutsArm ExercisesButt ExercisesStrength TrainingWorkouts