Looking for a killer workout to help build rounder, tighter glutes and hamstrings? Here’s one from one of my previous Buns & Guns Challenge that will definitely do just that!

If you’re thinking about entering my new 40 Day Buns & Guns Challenge, remember – I create all of my Challenges from scratch, so every program is different from the last – new workouts, new exercises, new meal plans, new recipes and more!

Give it a try and make sure to click the graphic below to check out my new 40 Day Buns & Guns Challenge starting on March 29 (signups end March 28). Bikini and tank top season is right around the corner and those buns and guns aren’t gonna build and tighten themselves!

 

 

 

(click the image to enlarge and save)

TRISET (warmup)
Leg Swings
Sets: 2-3
Reps: 15 (each leg)

Bodyweight Around The World Lunge
Sets: 2-3
Reps: 5 (each direction)

Jump Squat
Sets: 2-3
Time: 20

 

Dumbbell Bulgarian Split Squat
Sets: 5
Reps: 2×15-20 (warmup, each leg), 3×15-20 (working sets, each leg)

 

SUPERSET
Perform both exercises on the right leg before switching to the left
Bodyweight Lateral Step Up To Lateral Leg Raise
Sets: 3
Reps: 12-15 (each leg)

Single Leg Glute Raise
Sets: 3
Reps: 15 (each leg)

 

Dumbbell Sumo Pulse Squat
Sets: 3
Reps: 20-25

 

Dumbbell Step Up To Knee Drive
Sets: 3
Reps: 12-15 (each leg)

 

Glute Circles
Sets: 3
Reps: 30, 45, 60 seconds

 

Karate Kicks
Sets: 3
Reps: 15 (each leg)

 

TRISET
Walking Twisting Lunge
Sets: 3
Reps: 10 (each leg)

 

Suspended Glute Raise
Sets: 3
Reps: 15-20 (each leg)

 

Dumbbell Floor Hamstring Curl
Sets: 3
Reps: 15-20 (each leg)

 

Not entered in the 40 Day Buns & Guns Challenge? Go here to enter today!