Join our weekly newsletter and get access to our FREE workout guides!
[ Ссылка ]

Get 20% off my FAVORITE workout apparel
[ Ссылка ] - code TxD for 20% off

* * * * *
Download our FREE 6 Week Shred 3 Home Workout Program schedule: [ Ссылка ]

Get access to ad-free and no-music (timers only) versions of our workout programs. Become a premium member today! Your membership helps support our channel so we can create more workout programs to keep you feeling and looking your best!

Join Now: [ Ссылка ]

* * * * *

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

* * * * *

This is Day 3 of our 6 Week Shred III Home Workout Program. Subscribe and turn on notifications 🚨 [ Ссылка ]

**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) [ Ссылка ]
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - [ Ссылка ]

Links:
✅ My Favorite Workout Apparel - [ Ссылка ] (20% OFF: code TiffxDan20)
🩳 LTK - [ Ссылка ]
🛒 Amazon Must-Haves - [ Ссылка ]
🏋🏼♀️ Workout mat - [ Ссылка ] - Use code TXD 10%
💪🏽 5-80lb adjustable dumbbells - [ Ссылка ]

🎥 YouTube Subscribe: [ Ссылка ]
⭐️ Premium YouTubeMembership: [ Ссылка ]
📸 Instagram: [ Ссылка ]
📱 TikTok: [ Ссылка ]
🎶 My Music: [ Ссылка ]

Workout Programs:
💾 6 Week Shred I Playlist: [ Ссылка ]
💾 6 Week Shred II Playlist: [ Ссылка ]
💾 6 Week Shred III Playlist: [ Ссылка ]

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

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

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!

свернуть