Buns and Guns
Glute and arm hypertrophy with moderate conditioning
Each movement
- 20s
Frog pumps
1-second squeeze and pause at the top
- 20s
Dumbbell curls
Banded curls as scaling option; single kettlebell, single dumbbell, or two-dumbbell variations
- 20sHalo lunges
- 20s
Bar dips
Bench dips as scaling option
- 20s
Dumbbell sumo squat to curl
Holding one dumbbell by both ends
What Tabata means
Tabata is 20 seconds of hard work and 10 seconds of rest, eight times through (four minutes) per movement. Short and brutal, so push hard in every 20-second window.
Scaling options
Use bodyweight frog pumps; lighter dumbbells or bands for curls; reverse halo lunges; assisted dips or bench dips; reduce squat depth or perform a sumo squat without the curl.
Back-friendly · McGill method
Keep ribs stacked during frog pumps and curls; avoid excessive lumbar arch at the top of frog pumps; keep torso tall during halo lunges; use a pain-free dip depth; stay vertical through the sumo squat and brace before the curl.
The idea
Eight consecutive Tabata rounds per movement created a strong local muscle burn, especially on the glutes, biceps, and triceps.