2-N-1: My Butt & Shoulder Workout

I combined legs and shoulders today just in case I couldn’t get shoulders in tomorrow since we are preparing for a 5K & Mini-Mudder Saturday and have been crazy busy. This ended up being a great workout – quick, a bit painful and plenty effective. Since 2 of the best body parts on a woman, in my opinion, are the shoulders and legs/glutes I thought I’d pass it along. 🙂

Below are the exercises I threw together and the weight I did. Of course you can modify to fit your needs.

15 Thrusters (Squat Press) – 55-65lbs (barbell)
3 X 

15 Squats – 135lb (barbell)
3 X 

40 Overhead Walking Lunges (25lb plate)
40 Walking Lunges with Arms out straight in front (5lbs dumbbells)
Super Set – Alternating exercises, 40 steps 3 X 

15 Leg Extension (110lbs)
12 Standing Military Press (Shoulder Press) (15lbs)
Super Set – Alternating exercises, 3 X 

About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on January 19, 2012, in Exercise & Training, Firm Up the Butt and tagged , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Hope mini-mudder goes well – share pics with us…:)

  2. Oh by the way, the woman squatting has some serious weight on the bar…..gotta love muscles especially the glutes!

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