Home | back, buns and bicep workout

back, buns and bicep workout

by Heather

Over the weekend I did something I haven’t done in a very, very long time…

Lifted weights at home! And it felt great!

With teaching body pump and going to AM strength workouts, lifting at home just doesn’t seem to happen any more. After a couple extra rest days at the end of the week, come Saturday I was feeling the lifting bug, so I gave in.

Why just back, biceps and buns? Gave me an extra chance to give them some extra focus and lifting love. Plus it kept my workout at just 20 minutes. Loved that.

The next workout on the docket? Chest, triceps and shoulders, same format as this one since I loooooved it.

Here’s what I did: 10 reps at a single count (single count up, single count down) followed by 10 reps at half the speed, so nice n slow. Oh you start feeling the buuuuuurn with those slow reps.

I alternated between 8 and 10 pound dumbbells. Choose a weight that’s challenging to the final rep, not easy, but challenging.


I finished up with 5 minutes of abs at the end. Lots of high and low planks + side planks and C-sits. Then it was time to streeeettttcchh.

Loved this workout!

What was the last home workout you did? Do you typically focus on a set of muscles or full body during strength training?

Normally it’s full body for me, so this was a nice change up.

Hope you like it!



You may also like


Erica March 20, 2012 - 8:46 am

NICE! Sometimes it feels so good to lift outside class. I did an attack DVD at home recently!

Get Healthy with Heather March 21, 2012 - 6:13 am

I’ve gotta find an attack class to try sometime. Whenever I see little videos of it it looks like such a blast!

Erica March 21, 2012 - 6:22 am

You HAVE to go to a quarterly!!!! So much fun and you can try all of the classes

Ashley @ My Food 'N' Fitness Diaries March 20, 2012 - 8:53 am

looks like a great one! i was doing an upper body day, lower body day, and a full body day for the last few months, but i’m starting to switch it up to full body workouts again during my half marathon training. i like to mix it up so i don’t get bored and my body is challenged!

Get Healthy with Heather March 21, 2012 - 6:13 am

Mixing it up is key!

Lauren March 20, 2012 - 9:27 am

I love lifting weights at home. Thanks for sharing this workout, it looks like a good one!

Get Healthy with Heather March 21, 2012 - 6:13 am

Hope you enjoy it Lauren! Lifting at home such is great 🙂

Lauren @ What Lauren Likes March 20, 2012 - 10:01 am

love it! Can’t wait to try it 🙂

Jennifer @ Peanut Butter and Peppers March 20, 2012 - 1:47 pm

Great workout! Last night during How I Met Your Mother and Two Broke Girls I did my strength tarining. I mixed it up training with dumbell squats, bicep curls, chest press, crunches with dumbell on chest, wood chop and more. Doing it in front of the tv, prevented me from snacking which I am trying not to do so much! I want to look good by summer!!!

Get Healthy with Heather March 21, 2012 - 6:13 am

Look at your multi-tasking, I love it!

Pure2raw Twins March 20, 2012 - 5:55 pm

workout sounds great! we love working our back and biceps!
we have been trying to do more back lately, we feel like our backs are a little weak. so doing some extra moves for it 🙂 feels good

Get Healthy with Heather March 21, 2012 - 6:14 am

Back is definitely something I tend to forget about if I don’t focus on working it. Your new piece of equipment you got will be great for reverse push ups hitting that back muscle!


Leave a Comment