Revisiting Smok’n Guns & Buns – Body Weight Workout

Hi Everyone,

Today I felt like trying one of my older workouts again  – and I have chosen this one because it is all body weight (for those who don’t have Kettlebells), and most of the exercises are fairly straight forward.

Now back to this workout were I am showing my improvements over the last year. I last did Smok’N Guns & Buns back in Feb 2010, so near enough one year ago. While I did the workout in a decent time back then, I can see great improvements in my flexibility, stability and strength. Just look at my burpees, dive bombers and plank climbers – What a difference!

Because all my old videos are such poor quality on my computer, here is the original video, if you want to check it out:

The focus of this workout was arms, quads and glutes. But in actual fact there is core, chest and back work too. Plus the bursts of cardio that help with the heart rate and sweat glands 😉 If I had my Gymboss Interval Timer back then I would have made it even more intense, by setting intervals, but today I just did it as it was. But I of course timed it to see.

Here is today’s attempt:

So the set-up is really straight-forward. There are 3 rounds of set reps of the following 6 exercises:

  1. Burpees (with or without push ups) x 20 reps
  2. Tricep Dips x 15 reps
  3. Lunge Jumps x 20 reps
  4. DiveBombers x 15 reps
  5. Side Lunge Jumps x 20 reps
  6. Planks Climbers x 20 reps

If you do fancy setting intervals, then why not do a killer 15 seconds rest and 45 effort, or 20 seconds rest and 60 seconds effort 😀 he he, EVIL!

I completed it in 18 minutes and 14 seconds. I have to admit I did think it was going to be easier than it was, my shoulders are in bits – thank goodness I have now realised the benefits of pulling exercises, to balance out all the pushing in this one! This is where I think you do need some equipment for home workouts to allow you to work your back.

Give it a try and let me know how you get on, and if you did intervals??



  • February 1, 2011

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