25 MIN GLUTES WORKOUT + HAMSTRINGS & CORE Strength Series - TIFF x DAN
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Welcome back! Todays at home glute workout will focus on strengthening and growing your glutes and hamstrings. And just like the other videos in our 5-day Strength Series, well be sure to target your abs too.
For this dumbbell glute workout you'll need:
2 sets of dumbbells one heavier and one lighter. I'll be using 30 lb dumbbells for my heavy set and 10 lb dumbbells for my light set, a mat (or comfortable carpet / flooring) and a stable chair, bench or box.
This hamstring and glute workout with dumbbells and minimal equipment consists of slower and controlled movements to help add strength and build definition. Take your time and perform the movements slowly, concentrating on your form. Drop the weight if its too difficult and increase weight if you need more resistance.
Each exercise of this home glute workout is performed for 50 seconds with 10 seconds rest to get ready for next exercise.
Well begin with a 10 minute glute workout with dumbbells and no equipment exercises followed by a 10 min ab workout, and as always well end the workout with a 5 minute finisher to burn out the back and core.
The workout will consist of the following exercises:
10 Minute Glute and Hamstring Workout
1: 08 Side Lying Leg Lifts Right
2: 08 Side Lying Leg Lifts Right
3: 08 Fire Hydrants Right
4: 08 Fire Hydrants Left
5: 08 Donkey Kicks Right
6: 08 Donkey Kicks Left
7: 08 Front Squat with Dumbbell
8: 08 Sumo Squat with Dumbbell
9: 08 Glute Bridge with Dumbbell
10: 08 Hip Thrust with Dumbbell
10 Minute Ab Workout
11: 08 Crunches
12: 08 Crunch Extensions
13: 08 Bicycle Crunch
14: 08 Alternating Single Leg Drops
15: 08 Flutter Kicks
16: 08 Leg Lifts
17: 08 Mountain Climbers
18: 08 Side Plank Dips Right
19: 08 Side Plank Dips Left
20: 08 Plank
5 Minute Finisher
21: 08 Romanian Deadlifts with Dumbbells
22: 08 Step Up Left with Dumbbell
23: 08 Step Up Right with Dumbbell
24: 08 Front Squat Pulse with Dumbbell
25: 08 Squat Burpees
So, get ready to work out those glutes and hamstrings, and be sure to focus on high quality reps to really build the booty!
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The: I need to start doing this again to strengthen my gluteus now that I have returned to work sitting all day Date: 2022-06-05
