Workout of the Week – Power Buns
Lunges are the BEST way that I know of to sculpt a great set of buns, and today you’ll not only get a good glute burn but also a powerful thrust (from the hang clean & jerks). Oh, also, because this is a circuit style (non-stop) workout… you’ll be cranking up your metabolism and getting leaner.
DO IT, and let us know how you did! No excuses!
If you have any questions about the movements… let us know!
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Warm-Up
200m jog
2 easy rounds of:
10 walking lunges
5 light hang power clean and jerks
30 second plank on elbows
Practice full weight movements before starting.
Workout of the Week – Power Buns
10 min AMRAP of:
20 DB front rack walking lunge
15 DB hang power clean and jerks
200m run (250m row)
RX is 50/35 pound dumbbells but you pick a weight that would allow you to do the lunges and clean and jerks unbroken on the first round.
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FYI: The bodyweight workouts are NOT watered down versions of the DB workout. You try one and let me know how easy it was.
Bodyweight Warm-Up
200m jog
2 easy rounds of:
10 walking lunges
5 burpees
30 second plank on elbows
Adv Bodyweight
10 min AMRAP of:
20 jumping lunges
15 burpees
200m run
Starter Bodyweight
10 min AMRAP of:
20 walking lunges
10 burpees
100m run
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If you have any questions about the workout or movements… we are happy to help out. Just write them down in the comments section below.
We’d also love to hear if you did the workout by having you comment below. You doing the workouts fuels us to keep publishing them.
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