40 Min GLUTES & HAMSTRINGS WORKOUT + CORE | Dumbbells | Perfect Leg Workout |
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Looking for an effective and intense 40 minute glutes and hamstrings workout that also targets your core? This dumbbell routine is the perfect leg workout to sculpt and strengthen your lower body. Get ready to sweat and feel the burn as you engage your glutes, hamstrings, and core muscles with a combination of challenging exercises.
Achieve your fitness goals and build a strong, toned physique with this comprehensive workout. Grab your dumbbells and let's CRUSH this workout together! 🔥 ✅ Don't forget to warm up properly before starting this workout. 🤝Join our FB Community https://www.facebook.com/groups/193365323577471/ 🗓️Download the May Calendar - https://bit.ly/42FjMoi ----------------------------------------------------- GLUTES & HAMS + CORE WORKOUT DETAILS Weights used 🏋️♀️Edi: 30lbs/14kg 20lbs/9kg 15lbs/7kg 10lbs/5kg 💪 Target Muscles: Glutes, Hamstrings, Core ⏱ Duration: 40 Hour 40-60 sec work | 5-20 sec rest | 5 blocks | 2 Rounds 0:00 - Intro BLOCK 1 0:25 - 4 Sec Eccentric Glute Focused Squat 1:20 - Bodyweight Double Pump Squat 2:30 - Curtsy Lunge Right 3:30 - Curtsy Lunge Left 4:31 - DB Hamstring Curl 5:19 - Round 2 (repeat) BLOCK 2 11:40 - Double Pump Reverse Lunge (Left) 12:41 - Double Pump Reverse Lunge (Right) 13:41 - Sumo Deadlift 14:40 - 1 & 1/4 Split Stance RDL Right 15:41 - 1 & 1/4 Split Stance RDL Left 16:35 - Round 2 (repeat) BLOCK 3 22:45 - DB Elevated Glute Bridge 23:36 - Bodyweight Double Pump Glute Bridge 24:25 - Single Leg Glute Bridge Right 25:15 - Single Leg Glute Bridge Left 26:00 - Round 2 (repeat) BLOCK 4 30:51 - Glute Focused Bulgarian Split Squat Left 31:40 - Bodyweight Glute Focused Bulgarian Split Squat Left 32:30 - Glute Focused Bulgarian Split Squat Right 33:20 - Bodyweight Glute Focused Bulgarian Split Squat Right BLOCK 5 34:40 - High Plank 35:44 - Forearm Plank 36:40 - Side Plank Left 37:43 - Side Plank Right 38:42 - Reverse Plank 39:42 - Bicycle Crunches Have a great workout!👊 ----------------------------------------------------- 💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi 🍎Grab our Essential Nutrition Guide & Recipe eBook 👉https://chrisedi.com/en-ca/products/essential-nutrition-guide-recipe-book 🔥Join our 30 Day Challenge Here - https://youtube.com/playlist?list=PLSSeiOUGC2NO6EStZeR6eANiqa2Zdfd4s 💪Start our 6 Week Build Series Here - https://youtube.com/playlist?list=PLSSeiOUGC2NP-xY9xfPeb1kwJt9L8DVOF 🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equipment #glutesworkout #homeworkout #followalong #workout ----------------------------------------------------- CHECK OUT SOME OF OUR WORKOUTS 💪https://youtu.be/kcmLhJUZ5ww 💪https://youtu.be/qj1JHja542o 💪https://youtu.be/Foo4hU-7inQ 💪https://youtu.be/ElDUBwOPewA ----------------------------------------------------- Drop a comment below and let us know how you did with this glutes & hamstrings workout! 👇💬 See you on the next one! 👊 DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself. |