Buns of Steel

Warm up: 5 min jog, 10 push-ups, 50 abs of choice

Warm down: 50 more abs of choice, stretching, walk 5 min if necessary. 

Workout Notes:

• Start at a medium weight for dumbbell bench and work your way up to a max weight at the 4 reps. Go back down to your starting weight or less for the last round. The last round is an active recovery to offset the heavy lift from the previous round
• Goblet squats are awesome for your buns! Mine are still sore. Hold a dumbbell at chest level like you are going to drink from a "goblet" or wine glass if that's more your speed (go light until you get the technique down). Stand on one leg in front of a weight bench or chair and lower into the squat position. Tap your butt to the chair and stand right back up. Do not stop in the seated position! Thats one rep. Complete reps on one leg then switch. 
• We use a machine for standing row. Make sure to engage your upper back muscles (Latimus dorsi to be specific). Hold your core tight and do not use your lower back to pull the weight towards your chest.