[Music playing]
Sarah: Everyone welcome to diet.com video. I am Sarah Host and this is our Buns and Guns workout video and once again I am joined by Stephen Cabral our body transformation expert. So, Stephen today what are you going to be putting me through?
Stephen: We are going through a tri sets of exercises, so three exercises that are going to work your arms, gluts and a little bit of abs.
Sarah: Okay, so—
Stephen: Ready get started.
Sarah: I am indeed.
Stephen: Two dumbbells to start, facing right ahead. Okay, I will have you lunge forward, and as you lunge forward you are going to play your elbows up and kick back with your triceps. Good! You are going to push back from the heel so you make sure the weight is on the heel as you lunge forward that the front in knee is not going over that front toe. Good! Nice big kick back, I am going to have you to do 16 reps. So, eight each for legs and we have 16 total reps for the triceps. Good! As you start of tissue really has to concentrate on her form, lunging forward, kicking back last one, over here. Kick back, all right, nice job. You should feel a good burn in your triceps. Excellent, so we are going to pull the shoulder blades back, I am going to have you to sit back and do a nice deep squat so when you do a dumbbell dead lifts with the biceps curl at the top. So, all our exercises are going to work both the legs and the arms. You just go finished working your triceps and that we are going to have to work for biceps for the upper arm muscles. So she is keeping our chest up and she is sitting back other hips, the weights under heels, good! So, when she squats back and she comes back up, she is making through her knees do not go away over her toes and that she is sitting back with her hips.
Breath in, breath out, and pull back, right back up, and let us make this the last one excellent job. I am going to take those, that is two out of our three exercise out of the way. And the last one is going to be a plank, so we get the abs working.
Stephen: Watch yourself. And we will get down on the fore arms.
Sarah: Be careful for the abs it is very sweet.
Stephen: All right so, she is going to get down a nice plank position, right on the forearms, hands and fist, whole body is in a nice straight line so, she is keeping her abs engage, her body straight. And now she is going to lift one leg squeezing the glut, good trying to keep her leg as straight as possible and then switch to her right leg. Good! Back down slow, so her core muscles are engaged and she squeezes the glut on the away up. So, big squeeze up. Good! Back down slow, so as nice and slow and controlled, she does not tip her hips to one side of the other, and this nice straight posture. So, I want you to do 24 to 30 reps of this. in the beginning you are going to pretty tough because it is a new exercise, so if you know, you can do 20-24 your first time with good form of course because you never want compromise the form, consider yourself, I mean having done a pretty great job. Squeeze, all right, we will at that so that is great, so, that is our triceps exercises we do three exercises on a row, and you complete your first second third set then you take about a minute break and you run through that one or two more times, it is an awesome Buns and Guns workout.
Sarah: And I just run through at once and I am sweating, so clearly it is great workout, hope you guys enjoyed it and we will see you next time.
Stephen: See you.
Transcription by:
Scribe4you Transcription Services