The BEST At Home Glutes and Hamstrings Dumbbell Workout | 30 Mins
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- เผยแพร่เมื่อ 7 พ.ค. 2023
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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! - กีฬา
This was one of the best glute workouts I’ve ever done. Thank you.
Your workouts are very intense....you always feel burn, extra burn
I never wanted to kill myself after working out☠️
Great workout to start the day… and also a very good sweat out… many thanks and cheers 👍😊😉💪
That was awesome!! Thank you ! Have a fantastic day!!
ABSOLUTELY AMAZING WORKOUT! Keep it coming pleaseeee.
I love your workouts! Keep em coming please 🔥🔥
No talking, direct to the point. A lot of compounds. I cannot ask for more. Just subscribed! Thank you
Thank you so much and WELCOME! Happy to have you here! 🙏🏼
First day impressions:It arrived in a waist high box. th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
brilliant ! thank you so much was burning one .
This workout is AMAZING 👏 I love the burn , sweat and the amazing feeling I have after ❤
Looking forward to tomorrow morning for this one!!!
Thanks for this workout. I usually pick 3-4 of these exercises do them for multiple sets in my hamstring/glute focused leg day.
This workout was EPIC - thanks so much!
great workout just subscribed. Keep up the intense workouts love them.
madness your workouts are amongst the best 🔥🔥
Felt the burn from the get go 🔥 loved it!
Many thanks to you Dan ❤
I definitely felt the burn with this one !
That’s healthy challenging workout, thanks a lot ❤
Awesome Saturday leg workout. Got the legs on fire! Thanks brother
Dan! Best glute exercise ever! Need more pleaseee 🎉
Incredible workout! 👏🥵
I did this workout yesty! It was good! Thanku
Dan, this 30 minute routine was awesome. Included different tempo and nice cool down. Thanks and blessings
Thank you so much! So glad you like it.
Slow and methodical. Glute and hamstrings were definitely felt. Thank you.
Thank you ❤
burned so good! thank u
Hi! I Love your workouts man 😎😉
Hi Dan!! This also works for my leg day workout??
Love your workouts ❤
Good Job!
I love this routine! Thanks for making it 😊 would it be possible for you to do a different one, but one that covers the same thing as this one? Glutes and hamstrings with weights. It’d be awesome if you could do that! Thanks for your videos 🙌🏽
Excellent workout, thank you!
Thank YOU!!!
Hi 🏋️♀️ champion 💪♥️💪 I’m on holiday but next Monday get back to the track even if I’m still on holiday 🏋️♀️thank youuuuuu Dan 🌹
Thank you!
Thank u❤
Good workout
Great stuff, have worked out with many of your videos.
Would be great if you had more 45 minutes or so dumbbell work out.
Cheers.
I like leg workout from you❤❤
Love your workouts! Wish you had an app!
Great 👍 ❤❤
🙏🏼 🙏🏼 🙏🏼
I’m here for a long time
😅 intense but loved it. Thnx ☺️
Thanks Dan! We’re ready for another 6 weeker!!!
This is an Amazing Workout!! 🏋️♀️ Glutes on Fire!!🔥. Thank you 🙏🏻 😊😅
Thank you!!!
the mosr complet glutes workout thanks bro
Super
🔥🔥
✊️🌻
Thanks
Loved this! Used 25lbs
Great workout dude! Would love to see some more dumbbell upper body and dumbbell lower body routines. Thanks!
this one was crazy. felt lower back pain so had to swap stuff out
Really great workout! I couldn't do one of the exercises at the end (56 yo female), but otherwise perfect for me. Thanks!!
Amazing job!! 🙏🏼
If you can make more emom workouts please 🙏🙏🙏
🔥🔥🔥🔥🔥
I beg your pardon!! I feel very disrespected 🤕🤕 and so do my glutes 😭😭
😂 😂 😂
Love the workout! Where did you get the bench, looks sleek
Our bench is from BC Strength. Great quality - we've had our for years and we love it.
Good exercises!! Though felt like I lost a lot of time transitioning from standing up to laying down etc. Could be great for cardio but felt a little tiresome to be going back & forth so often. Got a good sweat in tho
First time finished up in the morning, feeling great! Thanks T&D
Second time accomplished!🎉
3rd time accomplished! Thanks T&D
4th time accomplished!🎉
5th time accomplished Feeling the growth of strength
6th accomplished! Feeling tense
Dan ❤❤❤❤❤❤❤
🙏🏼
I showed up 😮
🙌🏼 That's half that battle!
👍
❤❤❤
❤🔥💪
💪🔥👍
🙌🏼🔥
❤
❤❤❤❤
You make me want to buy my first pair of Yeezys just to work out in them.
Hi Dan, Where can I find that foam bench to order?
Hello! We bought ours from the BC Strength website www.bcstrength.com/collections/all-products/products/bench
where can i find that bench
I’m back after 5 months hehe lets gooooo
Can we get a kettle bell workout
There noothing like bulgarians. Lounges and glute bridges thats it. From all the ine I have tried these ones have given me great results
Yea, yea mon.
I personally love this Workout.
My Glutes and Hamstrings, especially the Day after this Workout,......not so much 💀🤣
Where can I purchase the box you use ?
Temu
What’s the music’s name at 24:20 ?
We want more videos
shhhh
Great workout ....🥵🥵
💪💪💪💪👌❤️❤️❤️❤️
What brand is the glute bench/block you are using?
I'd like to know as well lol
💪🥵❤️
Please can you do a TRX workout. Everything out there on TH-cam seems to be not in a class format, rather, the focus is doing the exercises correctly, therefore, there is a lot of talking.
👍👍👍👍❤️❤️❤️🙏🙏
Great workout but m'y knees wan't like it. M'y wife will love it.
Hell lot of sweat 🥵🥵
I never think l burpies😂
Please more killer glutes workout for girls❤❤❤❤❤❤❤. Thank you Dan ❤❤❤❤❤❤❤
If you would like to speed up your recovery time 10 fold raw veganism is the way to go. It's been simply incredible. And by the way, your skin will start to shine plus your life will never be the same again if you stick with it.
Sir..I’m calling the police on you
😂
the girls wth 10lb weights: this was great!
the dudes with 50s: b-bruh💀💀
Great workout. I used heavy 🦵💪❤