☀️SNYSZN🌊: Glutes & Biceps Workout | 20 Minutes

Look and feel your best as Coach James challenges you to work those glutes and biceps.

2 min read


☀️SNYSZN🌊: Glutes & Biceps Workout | 20 Minutes




Get ready to kick off SNYSZN and head to Muscle Beach with Sunny Trainer, James King III! Look and feel your best as Coach James challenges you to work those glutes and biceps. Suns out, guns out 😎

Workout Length:

20 Minutes

Workout Level:

All Levels

Product Used:



James King III

Workout Details:

Prepare your body for your workout with a dynamic warm-up routine.

-Shoulder Circles: Stand with your feet shoulder-width apart. Extend your arms out side to side, and circle your arms forwards, then backward.

-Heel to Butt: Stand tall and alternate lifting one heel to the glute, then the other. As you are doing this, extend your arms out in front of your and pull your elbows back to squeeze your upper back.

-Overhead Squats: Extend your arms overhead. Perform squats, keeping your arms extended.

-High Knees: Run in place, lifting your knees up towards your chest as high as possible.

Get ready to challenge your glutes and biceps with the Muscle Beach workout designed by James King III.

-Workout Demo

Round 1:

-Close Stance Goblet Squat: Hold a dumbbell with both hands in front of your chest and perform squats with your feet close together.

-Frog Pumps: Lie on your back with your feet together and knees bent. Press the bottom of your feet together and raise your hips off the ground, squeezing your glutes.

-Biceps Curls: Stand with a dumbbell in each hand, palms facing forward. Bend your elbows and curl the weights towards your shoulders.

-Alternating Reverse Lunge + Isometric Hold: Step back with one foot and lower into a lunge position. Hold the lunge position isometrically for 5 seconds before alternating legs.

-B-Stance Hip Hinge: Stand with one foot in front and the other foot slightly behind. Hinge forward at the hips while keeping your back straight.

-Overhead Triceps Extension: Hold a dumbbell with both hands overhead and lower it behind your head, keeping your elbows close to your ears. Extend your arms back up.

-Tabletop Hip Thrust Burnout: Sit on the ground with your knees bent and feet flat on the floor. Place your hands behind you, fingers pointing towards your feet. Lift your hips off the ground, squeezing your glutes, then lower back to the ground.

Round 2: Repeat the exercises from Round 1.

-Close Stance Goblet Squat

-Frog Pumps

-Biceps Curls

-Alternating Reverse Lunge + Isometric Hold

-B-Stance Hip Hinge

-Overhead Triceps Extension

-Tabletop Hip Thrust Burnout

Finish the workout with a relaxing cool-down routine to stretch and lengthen your muscles.

-Deep Lunge + Triceps Stretch: Step one foot forward into a deep lunge and reach the opposite arm across the chest.

-Figure 4 Stretch: Lie on your back and cross one ankle over the opposite knee. Gently pull the uncrossed leg towards your chest to stretch your glutes. Hold for 30 seconds on each side.

Congratulations on completing the Muscle Beach Workout - Glutes & Biceps with Sunny Trainer James King III! You've challenged your glutes and biceps while enjoying the beautiful beach atmosphere. Remember to stay hydrated and listen to your body throughout the workout. Keep up the great work and enjoy your progress!


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