I did a poll on instagram a few weeks back asking if y'all wanted to see another post with dance workouts or weighted workouts. It ended up being pretty close, but I think dances ended up winning. I decided that since I already have a dance workout post I would do a weighted one.
I always get compliments on my arms, so I thought I would show y'all my two favorite arm/shoulder workouts and my favorite booty workout. I know it is kind of random, but I haven't been working out full body for a while, so these are my quick go-to, at home workouts. I usually try and do these about 3-4 times a week, as well as my Dance2Fit class twice a week. Sometimes I also run, but it just depends on time and weather. I can definitely do a full body workout post too if y'all want to see that. Let me know in the comments if you do.
The first arm workout I do is a superset, meaning you do three different exercises back to back. I usually do 3 sets of 10. I do this workout with a women's barbell because I have one at home, but if you don't have one you can do it with dumbbells too. This bar weighs 30 lbs. This exercise (I think) is called Coutures named after Randy Couture. To be completely honest I don't know if he came up with the set or if they were part of his workout routine or all of thee above. That's just what my husband and I call them, haha. If you want to read more about Randy Couture you can click here.
The first exercise in this superset is a high pull and you start with your hands relaxed down in front and then pull the bar/dumbbells up to your chest with elbows up like in the picture. This superset is great for shoulders. If you are doing 3 sets of 10 you will want to do 10 high pulls and then go straight into the next exercise which is a shoulder press.
For the shoulder press I like to stand with my feet about shoulder width apart and you start with the barbell/dumbbells in front or you like this. Then you just press it up for 10.
Then you will go straight into the last exercise, behind the head shoulder press. You do the same thing as the shoulder press just behind your head. I do my hands a little bit further apart for this exercise.
When you finish the last exercise I take a little breather and then do two more sets. Remember to do each exercise right after the other no break and just a little break between each set.
After I do my 3 sets of 10 coutures, I do curls, also 3 sets of 10. Once again you can do this exercise with dumbbells if you don't have a barbell.
Now on to probably my favorite thing to workout, booty! I love squats and the booty dance workouts, but I love this workout for hamstrings and booty. It is called thrusters. Once again doing 3 sets of 10. You can also do this on the ground and you just sit on your butt and put your hands on the ground behind you, arms straight, and thrust up booty/hips to the sky in the same movements pictured. When you thrust up be sure to squeeze your booty.
I hope I explained everything clear and took enough pictures. Let me know if y'all have any questions about the movements!
