WORKOUT:
OVERVIEW:
Get ready to target your glutes and posterior chain with this 15-minute Dumbbell Glute Workout designed by trainer Sam Candler. All you need is a set of dumbbells and a chair, and you'll be on your way to stronger glutes.
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Workout Length |
15-Minutes |
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Workout Level |
Intermediate |
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Products Used |
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Trainer |
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Workout Details:
WARMUP
-Prying Squat: Begin in a deep squat position, with elbows inside your knees. Use your elbows to push your knees apart, then bring them back together. Repeat for 1 minute.
-Plank to Three Legged Dog: Begin in a plank position, then lift one leg and bring it up towards the ceiling. Hold for a few seconds, then bring it back down and repeat with the other leg. Alternate for 1 minute.
-Glute Bridges: Lie on your back with your knees bent and feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 1 minute.
-Dumbbell Deadlift: Hold a dumbbell in each hand, with your feet shoulder-width apart. Hinge at your hips and lower the dumbbells towards the ground, then squeeze your glutes to stand back up. Repeat for 1 minute.
-Split Squat: Stand with one foot in front of the other, holding dumbbells in each hand. Lower down into a lunge position, then push back up through your front heel. Repeat for 30 seconds on each leg.
-Bodyweight Hip Thrusts: Sit with your back against a chair or bench, with your knees bent and feet on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down and repeat for 1 minute.
-Straight Leg Deadlift: Hold a dumbbell in each hand, with your feet hip-width apart. Hinge at your hips and lower the dumbbells towards the ground, keeping your legs straight. Squeeze your glutes to stand back up. Repeat for 1 minute.
-Bulgarian Split Squat: Stand with one foot on a chair or bench, holding dumbbells in each hand. Lower down into a lunge position, then push back up through your front heel. Repeat for 30 seconds on each leg.
WORKOUT-Dumbbell Hip Thrusts: Perform hip thrusts while holding dumbbells in each hand for 45 seconds.
-Dumbbell Romanian Deadlifts: Perform Romanian deadlifts while holding dumbbells in each hand for 45 seconds.
-Dumbbell Bulgarian Split Squat: Perform Bulgarian split squats while holding dumbbells in each hand for 45 seconds on each leg.
-Dumbbell Hip Thrusts: Perform hip thrusts while holding dumbbells in each hand for 45 seconds.
-Dumbbell Romanian Deadlifts: Perform Romanian deadlifts while holding dumbbells in each hand for 45 seconds.
-Dumbbell Bulgarian Split Squat: Perform Bulgarian split squats while holding dumbbells in each hand for 45 seconds on each leg.
-Dumbbell Hip Thrusts: Perform hip thrusts while holding dumbbells in each hand for 45 seconds.
-Dumbbell Bulgarian Split Squat: Perform Bulgarian split squats while holding dumbbells in each hand for 45 seconds on each leg.
-Dumbbell Bulgarian Split Squat: Perform Bulgarian split squats while holding dumbbells in each hand for 45 seconds on each leg.
COOLDOWN
-Seated Piriformis Stretch: Sit on the ground with one leg straight out in front of you, and the other leg bent with the foot touching the inner thigh of the straight leg. Reach forward towards your toes and hold for 30 seconds, then switch legs and repeat.
Congratulations, you've completed the 15-minute Dumbbell Glute Workout! Remember to always stretch and cool down after your workouts to prevent injury and aid in recovery. By regularly incorporating this workout into your routine, you can expect to see improvements in your glute strength and overall fitness. Keep up the great work!
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