Guns n’ Buns Home Workout

My weekly workout split usually consists of 2 upper body days and 2 lower body days (with core work mixed in here and there). When I miss a workout or decide to fit in an extra toning session, I combine the two! So often we add unnecessary rigidity to our healthy lifestyle. We think we have to follow the rules to a “T” or we won’t get results. Ugh! This is why so many of you have probably tried and “failed” at so many exercise and diet plans. And also why some of you NEED check out the Life in Spandex Guides. Hint: they show you how to be healthy, fit, and confident in a no-stress way (no meal timing, portion size constraints, and you only have to workout for 45 minutes or less per day… no but really).

Let me be the last to tell you, please, you don’t have to be perfect to feel good in your skin, be healthy, energized, and have the confidence of a total #bossbabe! Life is never perfect – kids get sick (we get sick), meetings run late, alarms don’t go off, we go to parties, and we travel the world (if we’re lucky!). Don’t waste your time concentrating on what didn’t happen. There’s always easy adjustments that will keep you on track without creating extra, useless stress.

On a day where you wanna fit in a total body workout that tones your arms, shoulders, glutes, and thighs, take 30 minutes to complete this Guns n’ Buns fat-burning, muscle building workout from wherever you can! Grab a set of dumbbells and complete 3 to 4 rounds of the following circuit. Rest for one to two minutes in between each round. Remember to do these exercises slow and with control! Let’s make this burn baby.

Guns n' Buns Home Workout

How many days per week do you workout? How do you split up your workouts? Tell me in the comments below!

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Health and happiness,

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. Looks like a great total body workout! And I love that it can be completed in just 30 minutes.

    1. Yes you’ll feel it all over! Quick is my MO

  2. I usually do some activity everyday, especially yoga and walking/hiking. I’ve not been doing much resistance training lately though. Need to get back into it.

  3. Love the simplicity of these exercises. Those are the kind I like. A good workout but something I can do in the middle of the day for sure.

    1. Yes simplicity doesn’t get enough credit these days! Some of the most effective exercises are the basics ?

  4. These are all great moves here! I need to work on my guns and buns so i pinned this to try 🙂

    1. Oh yay! Hope you’re sore in all the right places ?

  5. What a great workout!! We’ve been battling colds/coughs/bronchitis in our house the last few weeks and I’m sooo antsy to get back to a workout routine!

    1. Ugh colds are the worst! Get well soon. I know that antsy feeling!

  6. Arm day is my favorite. Your workout is easy to follow even if you’re not familiar with all of the exercises.

  7. Ohhh! This workout looks great! I will add it to my rotation this week!

    1. Love it!! Please report back on dat burn ?

  8. This is another great workout! You’re full of them!!

    1. Thanks girl!! I can whip these out all day long lol

  9. this looks like a great workout! love the focus on not being perfect

    1. Perfection is boring ?? thanks girl!

  10. I can feel my buns and my guns just growing from looking at it! 😉

    1. Woohoo!!! Let’s get dem growing! ?

  11. Love a good at home workout for days like today. My barre class was cancelled so I had to either skip or grab an at home one from my collection. This looks like a great one to add to the rotation!

    1. Yes especially if you like barre! A lot of these exercises are inspired by my teaching days 🙂

  12. I will definitely bring a couple of these into my next workout! Thanks !!
    love your vibe!

    1. Aw thanks girl!!! Let me know how they burn so good lol

  13. Love this work out!!!!! I will definitely be adding to to my routine. Thanks bunches!

    1. Yayayay!! Werk it lady ?? you’re so welcome Dezirae

  14. Great home workout routine! I work out 4-5 days a week at the gym but love home workouts for when I can make it there. I do upper and lower every day and alternate which muscles groups I am targeting

    1. Sounds like me! I love the gym atmosphere but sometimes it just doesn’t fit in my schedule

  15. The title caught my attention! Love the step by step. thanks!

    1. Haha thanks!! You’re very welcome. Let me know how it goes when you try it ?

  16. these are some of my favorite moves! It’s all about the guns and glutes right?

    1. Yyaaasss lady it is ? #whoneedsabs haha

  17. These are great workouts! I love how you show pictures of it, too! Sometimes, it’s hard to do the moves when you’re just reading how to do it!

    1. I’m so happy it’s helpful!! So important to have visual cues to make sure your form is good too!

  18. I’ve loved working out at home recently, and this workout looks so great!

    1. Yay!! Let me know when you try it Kennedy ?

  19. Love this workout but I think the title of it is even better 😉

    1. Hehe thanks Abbey!! And the feeling when you finish it tops both ?

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