This Move Will Tone Your Butt And Sculpt Your Arms All At Once


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By Korin Miller; Photographs by

It’ll get your heart pumping, too.

Sure, you want to work your arms and get a super-toned butt. While you can do exercises that target each area individually, there’s one move that hits them both up in one go.

It’s called the dumbbell thrust, and Farouk Houssein, personal trainer at Fhitting Room in New York City, says it’s one of his faves. The move is basically a full squat into an overhead press, working your butt and arms in the process. Oh, and it’ll also get your heart rate up.

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Here’s how it works:

> Grab a set of weights and stand while holding them on your shoulders. Your feet should be hip-width apart.
> Keep your weight on your heels and push your butt back while bending your knees to get down into a squat position.
> From the squat, quickly push through your heels, stand up straight, and fully extend your weights above your head into an overhead press. (You want your biceps to be right by your ear at this point and you want to make sure you’re standing up straight.)
> Pause for a moment before pulling your weights back down to your shoulders and squatting again.

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It may be simple, but this move is no joke. To work it into your training routine, try doing eight rounds of 20 seconds at your max effort, followed by 10 seconds of rest. Your arms and butt will be burning by the end, but you’ll definitely get the results you’re after.

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