Get ready to sculpt your glutes and hamstrings with this 30 minute dumbbell workout! Grab a mat, choose your dumbbells (I use 30 lbs, but pick what suits you), and push yourself while prioritizing good form. We'll hit each exercise for 40 sec with 20 sec rest, followed by a bodyweight finisher – 6 moves, 30 sec each, right side then left. Let's crush this workout and set those glutes on fire! #6WS1 #cardiohiit
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Workout Details:
⏱️ Duration: 30 minute workout
🏋️ Equipment: Two sets of dumbbells, a yoga block or wedge, and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells
⏱️ Intervals: 40 seconds work, 20 seconds rest // We have a 3 minute bodyweight finisher consisting of 6 moves – we'll do each move for 30 seconds then go right into the next, working the right side first then the left side. Finish the workout strong and set your glutes on 🔥
The exercises for this leg day workout with dumbbells are:
0:20 Sumo Squat
1:20 Sumo Squat 1-1/2 Reps
2:20 Sumo Squat Pulses
3:20 RDL
4:20 RDL 1-1/2 Reps
5:20 RDL R
6:20 RDL R 1-1/2 Reps
7:20 RDL L
8:20 RDL L 1-1/2 Reps
9:20 Foot Elevated Lunge R - DB in Right Hand
10:20 Foot Elevated Deadstop Lunge R - DB in Right Hand
11:20 Foot Elevated Lunge R - Bodyweight
12:20 Foot Elevated Lunge L - 1 DB in Right Hand
13:20 Foot Elevated Deadstop Lunge L - 1 DB in Right Hand
14:20 Foot Elevated Lunge L - Bodyweight
15:20 Glute Bridge
16:20 Glute Bridge Pulse
17:20 Single Leg Glute Bridge R
18:20 Single Leg Glute Bridge Pulse R
19:20 Single Leg Glute Bridge L
20:20 Single Leg Glute Bridge Pulse L
21:20 Kneeling Glute Squeeze
22:20 Side Kneeling Glute Squeeze R
23:20 Side Kneeling Glute Squeeze L
24:20 Hamstring Bridge
25:20 Hamstring March
26:20 Hamstring Single Leg Bridge R
27:20 Hamstring Single Leg Bridge L
28:20 FINISHER - 30 sec ea / no rest
Straight Leg Lift R
Donkey Kick R
Fire Hydrant R
Straight Leg Lift L
Donkey Kick L
Fire Hydrant L
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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!
