DUMBBELL GLUTE & HAMSTRINGS [ 30 MIN Lower Body Tri Set Workout - With Dumbbells + Mini Band ]

This dumbbell glute and hamstrings workout is killer! Tri sets paired with dumbbells and a mini band will spice things up today. This lower body workout is all about strength and control, so focus is essential. Before we start, I want to remind you to control every single movement you make. Whether you do a weighted or bodyweight exercise, always remember which muscle you want to target and move accordingly. Remind yourself to keep that core engaged, use your legs to work, and breathe as needed. All you need for today's glute focused leg day is your mat, a chair, and dumbbells. For reference, the dumbbells that I am using are 18.5kg and 10.5kg. Feel free to use different weights like kettlebells or weights plates. You can also add a mini band for some glute isolation exercises. If you do not have a resistance band you can do these with your bodyweight. The Timer will be on for 40 seconds of work for each exercise and 30 seconds of rest. WORKOUT DETAILS × Duration: 30 Minutes × Work 40 seconds - Rest 30 seconds EXERCISES 2 SETS Per Side 1a. B-Stance Deadlift (L) 1b. Bulgarian Split Squat (L) 1c. Donkey Kick - 30 Second rest & Switch Sides 3 SETS 2a. Deadlift 2b. Glute Bridge 2c. Hamstring Bridge 2 SETS Per Side 3a. Donkey Kick 3b. 30 Degree Kick Backs 3c. Hip Drop & Squeeze - 10 seconds to Switch sides 2 SETS 4a. Deadlift 4b. Single Leg Deadlift (L) 4c. single Leg Deadlift (R) DONE! ▪️ Remember to Warm Up before your workout:    • LEG DAY Warm Up   🔥 More Workouts: ▪️ 15 MIN Abs & Core Strength:    • 15 Min INTENSE Abs & Core × Weighted and I...   ▪️ 30 Min Mini Band Glutes Workout:    • GLUTE ISOLATION WORKOUT [ 30 MIN | Mini Ba...   ▪️ Stretching Routine:    • FULL BODY STRETCH  [ Relaxing Stretching R...   Quality over quantity: Remember to control the lifting and the lowering. Do clean reps, and engage those muscles. Listen to your body, and challenge yourself. Enjoy your workout! Alex 🖤 ----- Hey! :) Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts: https://www.youtube.com/channel/UCo3-... ----- #glutesworkout #athomeworkout #bootyworkout ----- This is my own personal workout and might not be suited for you. You should consult your physician, before beginning an exercise program. The fitness information and workouts shared on this channel do not substitute for professional medical advice, diagnosis or treatment. Please know that performing any exercise or program is solely at your own risk. The Pepperson will not be responsible or liable for any injury or harm you might sustain as a result of this video.