Day 27: 25 Min GROW YOUR GLUTES Home Dumbbell Workout // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 25 minute workout 🏋️ Equipment: One dumbbell, a mini band, and a workout mat 💪🏽 Dumbbells: For reference only, I’m using a 30 lb / 14 kg dumbbell ⏱️ Intervals: 40 sec work, 20 sec rest between exercises // The first 18 min are 40 sec of work with 20 sec rest. Then, 3 min of 30 sec exercises with no rest, a short break, and another 3 min of 30 sec exercises with no rest. Glute exercises are listed below: 0:20 Cossak Lunge 1:20 Half Sumo Squats 2:20 Sumo Squat Deadlift 3:20 Half Sumo Squat 4:20 Sumo Squat Deadlift 5:20 Cossak Lunge 6:20 Side Kneeling Glute Squeeze R 7:20 Side Kneeling Glute Squeeze L 8:20 Kneeling Glute Squeeze 9:20 Side Kneeling Glute Squeeze R 10:20 Side Kneeling Glute Squeeze L 11:20 Kneeling Glute Squeeze 12:20 Glute Bridge (band optional) 13:20 Glute Bridge Abduction (band optional) 14:20 Single Leg Glute Bridge R (band optional) 15:20 Glute Bridge Abduction (band optional) 16:20 Single Leg Glute Bridge L (band optional) 17:20 Glute Bridge (band optional) 18:20 Banded Side Step R 18:50 Banded Step Back R 19:20 Banded Lateral Walk 19:50 Banded Side Step L 20:20 Banded Step Back L 20:50 Banded Lateral Walk Finisher // 30/30/30/30/30/30 21:50 Kneel to Squat 22:20 Sumo Pulse 22:50 Lunge + Kickback R 23:20 Lunge + Kickback L 23:50 Lateral Squat Walk 24:20 Frog Squats





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