1 Minute To More Toned Buns – Squat with Bicep Curl and Overhead Press



The holidays always seem to fly by. Before you know it, the vacation and family time is long gone, and it’s back to the usual routine. So in the whirlwind of celebrating, shopping and traveling, you may not have the time and energy for long grueling workouts. That’s why this weekend, you have full permission to DITCH THE GYM.

But you can keep your spirits up and blood flowing by taking short breaks to do simple compound moves like the one in today’s blog.

With the glute-firming, arm-toning, calorie-burning benefits of this quick move, who says you can’t be fit in one minute? 

Here’s how it works:

Do the squat & curl for 20 seconds.
Do jumping jacks for 10 seconds
Do the squat & curl for 20 more seconds
Finish with 10 seconds of jumping jacks

To make it a complete workout, try these additional functional training workouts. Click here.

Squat & Curl


How to do it:

  • Holding a dumbbell in each hand, start with a squat: Engage your core as you slowly lower the hips toward the floor as if you’re sitting back into a chair. Sink down low, forming a 90-degree angle with your lower body and the floor, but make sure your knees never jut forward past your toes. Keep your weight in your heels, shoulders down and relaxed, chest up, and eyes forward.
  • As you push back up to standing, do a bicep curl, bringing both weights up toward your shoulders. Be sure to feel a squeeze in the front of the arm to make sure you’re getting the most out of the move.
  • At the top of your bicep curl, rotate the dumbbells until your palms face forward. Then push the weights up into an overhead press.