30 Min GLUTES Workout With Dumbbells & Booty Band at Home

Описание: Welcome to today's 30 minute glutes focused workout! Today, we are focusing on all the muscles in our glutes - gluteus maximus, gluteus medius, and gluteus minimus!

For this home lower body power glutes workout, I will be using the following dumbbells (ALL EQUIPMENT LINKED BELOW)

2 x 25 lbs [11.5 kg]
Heavy Booty Band
Long Band (Optional)
Bench/Chair
Step Deck / Book / Yoga Block

EQUIPMENT LINK: https://liketk.it/3z3xE

We will perform this lower body glutes workout in the following format:
40 seconds work
20 seconds rest
4 exercises per circuit
2 x each circuit
no repeat booty burnout set to finish

Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all exercises, keep your core nice and tight throughout. For any exercises with booty bands, please make sure you go nice and slow, and really focus on using your glutes to stretch the band. Remember, it is always about quality of repetitions over quantity of repetitions.

Some tips for additional glutes activation:
Keep a tight core
Keep a neutral spine
Keep a neutral pelvis
Hinge forward slightly (while maintaining a straight back) for sumo squats & lunges

Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
   • Power Full Body Warmup for Home | No Equip...  

Thank you for joining & hope you enjoyed this power glutes workout! Please let me know if you have any questions in the comments below.
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40 Min GLUTES EMOM Workout with Dumbbells & Booty Band at Home | Workout Details:
00:00 Intro

02:04 CIRCUIT 1
Alt Reverse Lunge
Sumo Straddle Squat
Alt Curtsy Lunge
Good Morning

REPEAT CIRCUIT 1

10:03 CIRCUIT 2
Deficit Reverse Lunge - RIght
Deficit Reverse Lunge - Left
Sumo Pulse
Bridge (Bench Optional)


REPEAT CIRCUIT 2

18:04 CIRCUIT 3
Bulgarian Split Squat - Right
Bulgarian Split Squat - Left
Hip Thrust - Left
Hip Thrust - Right

REPEAT CIRCUIT 3

26:04 NO REPEAT BOOTY BURN
Hip Thrust
Bridge - Right
Bridge - Left
Donkey Kick - Right
Donkey Kick - Left
Fire Hydrant - Right
Fire Hydrant - Left
Clamshell - Right
Clamshell - Left

COOL DOWN

AFFILIATE LINKS:

📍 Gloves & Dumbbells & Top on My Amazon Storefront:
https://www.amazon.com/shop/veralaro

📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
https://ybellfitness.com?aff=90

📍 Other Non-Amazon Recommendations & Outfits:
https://www.shopltk.com/explore/vera....

📍 Cork Yoga mat: https://theurbivore.com/product/expan...

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.