Burn Ur Buns Workout

Aug 5, 2011 by

Buns Of Steel Workout


The name should say it all :). This workout was a lot harder than I originally planned. I was suppose to do 4 rounds of this routine, but I ended up doing 3. There is 3 exercises total for each side. I used a special method to place these exercises in a specific order.

As you can see in the video I am doing one leg squats, followed by back lunge then jump up, and then another back lunge ( without switching the legs ). This exercise is followed by a bridge on a medicine ball, on the same leg you were doing the first combo of exercises. This is done to tire out the glutes muscle and the back of your thigh, to target that stubborn fat.

The third exercise is a plank push up, it works your abs as well as your arms and back. Explanations and the proper form for each exercise is below the video.

Notes: Always do at least 10 minutes warm up before doing any types of exercises. Warm up all of your joins, and especially your knees.

Burn Ur Buns Workout Video



Workout Explanation:

Set your timer Gymboss Max as a stopwatch. You will be doing this routine for the total of 3 rounds:

1. One Leg Squat & Back Lunge & Jump Up & Back Lunge Combo – Left Leg – 8 reps ( the whole combo counts as 1 rep )

2. One Leg Bridges on a Medicine Ball – Left Leg – 15 reps

3. One Leg Squat & Back Lunge & Jump Up & Back Lunge Combo – Right Leg – 8 Reps

4. One Leg Bridges on a Medicine Ball – Right Leg – 15 reps

5. Side Plank Push Up – Left Arm – 10 reps

6. Side Plank Push Up – Right Arm – 10 reps


The Exercises

One Leg Squat & Back Lunge & Jump Up & Back Lunge


Buns Of Steel Workout


After doing a one leg squat you will do a back lunge on the same leg like this:

Buns Of Steel Workout


Then a jump up on the same leg ( watch the video of how I did it ).

Another back lunge


Buns Of Steel Workout


That combo is one rep. I did 8 per side, per round.


One Leg Bridge on a Medicine Ball

I use a non bouncy medicine ball ( I think it’s filled with sand ). It creates more challenge when I do one leg bridge. In this exercise it’s really important to squeeze your glutes as hard as you can on your way up.

Buns Of Steel Workout


Side Plank Push-up

In this exercise you are using your core and your arm to hold your self up. The other arm is behind your head, like this:


Buns Of Steel Workout


From here you will do a push-up.


Buns Of Steel Workout


I did 10 reps on each side, per round.


This routine took me 18 minutes and 47 seconds to complete. I did only 3 rounds, next time I am going to try to go for 4.

Since I just started shooting workout videos, I am still working on a format and if you have any suggestions for my videos, that would be very helpful :).


PS – If you are having trouble viewing the video on the site, you can watch it here on YouTube.


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