DAY 7 - SPLIT STRONG | Glute Workout with Dumbbells

Time to sculpt and strengthen those glutes! 🍑 This 30-minute workout is all about targeting and activating your glute muscles using dumbbells for maximum impact. You’ll feel the burn with every move, helping you build strength and shape in all the right places. Grab your weights and let’s get those glutes working! #buildmuscle #strengthtrainingforwomen #glutesworkout ________ W O R K O U T Complete 3 sets of each superset for 35 seconds work/15 seconds rest. 30 seconds rest between supersets I used a set of 8kg/17.5 lbs,10kg/22 lbs, 12.5kg/27.5 lbs, 15kg/33 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level . I also used a bench + band but if you don’t have access to those pieces of equipment I will show you alterantives for those movements. _____________________________________ Superset 1 1️⃣Sumo Deadlift | 10kg/22 lbs 1️⃣DB Swing | 10kg/22 lbs 1️⃣Sumo Deadlift | 12.5kg/27.5 lbs 1️⃣DB Swing | 12.5kg/27.5 lbs 1️⃣Sumo Deadlift | 12.5kg/27.5 lbs 1️⃣DB Swing | 12.5kg/27.5 lbs . Superset 2 2️⃣Stiff Leg Deadlift | 15kg/33 lbs 2️⃣Double Pulse Reverse Lunge | 8kg/17.5 lbs 2️⃣Stiff Leg Deadlift | 15kg/33 lbs 2️⃣Double Pulse Reverse Lunge | 8kg/17.5 lbs 2️⃣Stiff Leg Deadlift | 15kg/33 lbs 2️⃣Double Pulse Reverse Lunge | 8kg/17.5 lbs . Superset 3 3️⃣SL RDL (L) side | 10kg/22 lbs 3️⃣SL RDL (R) side | 10kg/22 lbs 3️⃣SL RDL (L) side | 10kg/22 lbs 3️⃣SL RDL (R) side | 10kg/22 lbs 3️⃣SL RDL (L) side | 10kg/22 lbs 3️⃣SL RDL (R) side | 10kg/22 lbs . Superset 4 4️⃣Frog Stance  Hip Thrust | 10kg/22 lbs 4️⃣Step ups | 8kg/17.5 lbs 4️⃣Frog Stance  Hip Thrust | 10kg/22 lbs 4️⃣Step ups | 8kg/17.5 lbs 4️⃣Frog Stance  Hip Thrust | 10kg/22 lbs 4️⃣Step ups | 8kg/17.5 lbs . Superset 5 5️⃣SL Heels Elevated Glute Bridge (L) side 5️⃣SL Heels Elevated Glute Bridge (R) side 5️⃣SL Heels Elevated Glute Bridge (L) side 5️⃣SL Heels Elevated Glute Bridge (R) side 5️⃣SL Heels Elevated Glute Bridge (L) side 5️⃣SL Heels Elevated Glute Bridge (R) side Glutes Finisher - 2 x 20 secs work/10 secs rest 1️⃣Band Kickbacks (L) side 2️⃣Band Kickbacks (R) side 3️⃣Clam Shell (L) side 4️⃣Clam Shell (R) side ___________ ✅SPLIT STRONG WORKOUT PROGRAM Complete the three split training workouts each week plus a 30-60 minute walk each day for best results. If time permits, complete the complimentary Full Body Workout posted to the GFG Main Channel each week for a 4 day training split. -To make this a 5-6 day a week program, repeat 2 or all of the weekly workouts published. If you want to build muscle and strength, aim to increase loads as you progress through the program whilst maintaining good form 💪 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this daily strength training workout at home make sure to hit subscribe and tick the notification bell so you never miss another full body muscle building workout at home or full body workout at home for muscle gain    / @garagefitnessgirllifts   New Videos every: Monday, Tuesday & Wednesday Subscriber Count:7585 D I S C L A I M E R This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk Thank You For Following Along Penny xo