HAMSTRING FIRE ! 🔥 Dumbbell Glutes & Legs Workout | 30 Min Strength Training for Women

Описание: This glutes & leg workout hits hard in just 30 minutes with supersets that combine heavy strength work and fast-paced burnouts for serious lower body gains. You’ll lift heavy, move fast, and finish each round with a dumbbell swing challenge to build strength, power, and endurance.

EQUIPMENT NEEDED:

Dumbbells
Bench
Floor mat

💪 FORMAT:

Each superset = 40 sec strength move → 20 sec burnout move → 20 sec rest
2 rounds of each superset
1-minute dumbbell swings after every superset
30 minutes total including warm-up & cool-down
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⚡ WORKOUT DETAILS:

Superset 1
1️⃣Banded RDL  | 10kg/22 lbs + Good Morning Burnout | 10kg/22 lbs
1️⃣Banded Hip Thrust | 10kg/22 lbs + Banded Abduction Burnout

*SA KB Swing | 10kg/22 lbs

Superset 2
2️⃣DB Bulgarian (L) side | 10kg/22 lbs + BW Bulgarian
2️⃣DB Bulgarian (R) side | 10kg/22 lbs + BW Bulgarian

*SA KB Swing | 10kg/22 lbs

Superset 3
3️⃣Kickstand Deadlift (L) side + Balance & Row (L) side
3️⃣Kickstand Deadlift (R) side + Balance & Row (R) side

*SA KB Swing | 10kg/22 lbs

Superset 4
4️⃣ Lying Leg Raise (L) side + Fire Hydrant Kick (L) side
4️⃣ Lying Leg Raise (R) side + Fire Hydrant Kick (R) side

*SA KB Swing | 10kg/22 lbs

Finisher 2 x(30 secs work/10 secs rest)
1️⃣Hamstring Runner
2️⃣Table Top Hold
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