Grab dumbbells, a mini band (fabric or latex), and a bench or chair for this quick 20 minute glute at-home strength workout.This workout is all about the glutes! For resistance reference, I have a pair of 20lb and 10lb DBs. I also have a medium fabric band. Exercises are grouped together in a superset. We will perform each exercise for 60 seconds. Exercise one is 60 seconds followed by a 5 second transition. Exercise two is 60 seconds, followed by a 15 second break. Each superset should feel dropset-like, but instead of dropping the weight selection down, we are changing up the exercise slightly. By the time we hit the second exercise our muscles will be pretty fatigued. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. We have five supersets today. We will repeat each superset once to really fatigue the targeted muscle group. The recovery and transition time after each superset is only 15 seconds long, so if needed, take a longer break. This is a very volume workout, it should feel quite challenging by the end : )

Let me know how this full body workout goes in the comments below : )

Skip to 3:00 to begin workout
Total Workout time: Approx 23 minutes
Total Time with Stretching: Approx 26 minutes

The Workout
60 seconds each
Banded cha-chas
Banded Monster walks
(repeat once)
DB reverse lunge
DB front loaded squat
(repeat once)
DB Bstance RDL
DB Bilateral RDL
(repeat once)
DB single leg hip thrust
DB Bstance hip thrust
(repeat once)
DB Top ROM banded thrust
Banded Iso Hold with Abductions
(repeat and then finished)

Add-ons to compliment this workout : )
20 Minute Delt Dropset Workout: https://youtu.be/ZjYYAtMnx8c
15 minute BW only ab workout: https://youtu.be/k9pwZxitbpg
25 Minute Cardio Interval Workout: https://youtu.be/daoQZKvG8EI
30 minute no-jumping continuous cardio: https://youtu.be/YNuhrI_roXo

Exact band I'm using: https://amzn.to/3qAoOCq
Resistance Band Fabric Set: https://amzn.to/3GC1Gsy
Resistance Band Latex Set: https://amzn.to/3rrwWUO

Dumbbell Set
https://amzn.to/3brHMTv
Adjustable DBs (Bowflex)
https://amzn.to/3hsB3MT

The GOAT of pre-workouts
Amino Energy in Grape: https://amzn.to/2QVWtEg
Amino Energy in Watermelon: https://amzn.to/2QTwFZy

Power your glutes with: THE BEST TASTING PROTEIN BAR EVER:
https://amzn.to/3byEMm7 (pb, cookies and milk, and apple pie are my faves)

Track your HR
Apple Watch Series 3 White: https://amzn.to/2UujKiK
Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H

Tank: Shein
Leggings: spiritual gangster
Shoes: Nike

Body-Solid Adjustable Workout bench
https://amzn.to/3oivphT
Yoga Mat (similar): https://amzn.to/39EvlS1

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