ONLY THE GLUTES Workout with Dumbbells | EPIC Endgame Day 3

 

Each complex will be 3 minutes duration and consist of 2 exercises! Simply perform the first exercise for the number of reps, then the second exercise for the number of sets and repeat this for the 3 minutes! This is different from As Many Reps As Possible as it is more focused on quality over quantity so take your time and that last rep should be as great as the first! All you will need for this workout is a weight (I am using a 25kg dumbbell for your reference), your mat and a glute band. I also place a towel under the dumbbell. You can also use a barbell instead of a dumbbell for this workout! BRIDGE x 10 ABDUCTION x10 BANDED HIP THRUST (toes up) x 10 1/2 REPS x10 SUMO SQUAT x10 BODYWEIGHT SUMO TO RDL x10 HIP THRUST FULL RANGE x5 PULSES x10 SUMO DEADLIFT SQUAT x10 1/2 REP BODYWEIGHT ONLY x10 STAGGERED HIP THRUST x10 SWITCH SIDE! x 10 DIAGONAL REAR STEP x15 SWITCH SIDE! x15 SINGLE LEG EXPLOSIVE THRUST x10 SWITCH SIDE! x 10 CIRCLE FIRE HYDRANTS x15 SWITCH SIDE! x 15 SIDE LYING LEG LIFT x15 SWITCH SIDE! x 15 FINISHER: 100 x BANDED HIP THRUSTS (toes lift) There will be tips on the screen on help you get the most out of EACH rep!