BACK & GLUTES | 20 Minute SUPERSET Workout
Wtrengthen and sculpt your back and glutes with this efficient 20 minute workout. Using only a pair of dumbbells, you can follow along at home or the gym, with no distractions—just pure focus. Whether you're a fitness enthusiast or just starting your journey, this targeted routine is designed to challenge and motivate you.
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The format for this workout is one of my personal favorites...SUPERSETS. You'll complete two exercises for 30 seconds each back-to-back without rest, then rest 30 seconds before the next superset.
Work hard and challenge yourself! Now hit play and let's get started.
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Workout Programs:
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
⏱️ Duration: 20 Minutes
🏋️ Equipment: A set of dumbbells (I'm using 30 lb / 14 kg dumbbells), and your mat
⏱️ Intervals: 30 seconds work x2 followed by 30 seconds of rest. The finisher is 3 minutes and consists of six exercises, 30 seconds each without rest. We'll end the workout with a cool down period.
Exercises for this 20 minute back and glutes workout
**ROUND 1**
Bent Over Row
Dumbbell Swing
Bent Over Supinated Row
Dumbbell Good Morning
Plank Row
Dumbbell Push Ups
**ROUND 2**
RDL
RDL Partials
B-Stance RDL R
B-Stance RDL Partials R
B-Stance RDL L
B-Stance RDL Partials L
**ROUND 3**
Bent Over Row R
Rear Delt Row R
Bent Over Row L
Rear Delt Row L
**ROUND 4**
Reverse Lunge R
Curtsy Lunge R
Reverse Lunge L
Curtsy Lunge L
FINISHER 30/30/30/30/30/30
Sumo Deadlift
Sumo Deadlift Partials
RDL
RDL Partials
Hinge to Bent Over Row
Hinge to Upright Row
Cool Down & Stretch
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!