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Kiss that flat booty goodbye with Day 3 of 6WS3! This dumbbell glute workout is designed to sculpt, lift, and build the round, juicy peaches you deserve. Think hip thrusts, glute bridges, and Romanian deadlifts that'll transform your glutes. 40 seconds of pure burn, 20 seconds of quick breathers, repeat - it's all you need to kick your glute goals into high gear. Let's do this! #6WS3 #DumbbellGlutes
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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️♂️ Equipment: A set of dumbbells, a bench or chair, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest
Exercises for this 30 minute glutes dumbbell workout:
0:28 Hip Thrusts
1:28 Hip Thrust Hold
2:28 Hip Thrust Pumps
REPEAT
6:28 Single Leg Hip Thrust R
7:28 Single Leg Hip Thrust L
8:28 Single Leg Hip Thrust Hold R
9:28 Single Leg Hip Thrust Hold L
10:28 Single Leg Hip Thrust Pumps R
11:28 Single Leg Hip Thrust Pumps L
12:28 Glute Bridge
13:28 Leg Glute Bridge R
14:28 Leg Glute Bridge L
REPEAT
18:28 Kneeling Hip Thrust
19:28 Half Keeling Hip Thrust R
20:28 Half Keeling Hip Thrust L
REPEAT
24:28 Romanian Deadlift
25:28 B-Stance RDL R
26:28 B-Stance RDL L
REPEAT
FINISHER 30/30/30/30
30:28 Fire Hydrants R
30:58 Donkey Kickbacks R
31:28 Rainbows R
31:58 Fire Hydrants L
32:28 Donkey Kickbacks L
32:58 Rainbows L
33:48 Cool Down & Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
30 янв 2024
