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Welcome back! Today, we're going to dive into the BEST At-Home Glutes and Hamstrings Dumbbell Workout! 💪🍑 This 30 minute workout is going to be the ultimate game-changer for your lower body, and the best part is, you can do it right in the comfort of your own home.
For this workout, you'll need a set of dumbbells - I'll be using 30 lb dumbbells, but feel free to choose a weight that's comfortable for you. Additionally, you'll need one heavy dumbbell, and I'll be using an 80 lb dumbbell for that extra burn! Make sure you have a bench or a chair handy, and if you want to level up your workout even more, grab a glute band (though it's optional)!
So, get ready to sculpt those glutes and hamstrings and let's jump right into this killer workout! Don't forget to like, subscribe, and turn on notifications so you never miss a workout. Alright, let's get those glutes and hams fired up! 🔥
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⏱️ Duration: 30 Minutes + Cool Down & Stretch workout)
🏋️♂️ Equipment: Set of dumbbells, one heavy dumbbell, a bench or chair, and a glute band.
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⏱️ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest
Exercises for this 30 minute glutes and hamstrings dumbbell workout:
Hip Thrust Full Range
Hip Thrust Pulse
Hip Thrust Hold
Sumo Deadlift Full Range
Sumo Deadlift Pulses
Banded Lateral Squat Walk
RDL
RDL 1-1/2 Rep
RDL Slow
Curtsy Lunge R
Curtsy Lunge L
Banded Lateral Squat Walk
B-Stance RDL R
B-Stance RDL L
B-Stance RDL R 1-1/2 Rep
B-Stance RDL L 1-1/2 Rep
Goblet Clock Lunge R
Goblet Clock Lunge L
Banded Lateral Squat Walk
Glute Bridge Full Range
Glute Bridge Pulse
Glute Bridge Hold
Sumo Squat Full Range
Sumo Squat Pulses
Step Up R
Step Up L
Step Up R
Step Up L
FINISHER - 20 SEC EACH, NO REST
Bulgarian Split Squat R
Bulgarian Split Squat L
Sit to Kneel
Sumo Squat Pulse
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 сен 2024
