Day 27: 25 Min GROW YOUR GLUTES Home Dumbbell Workout // 6WS1
This 25 minute glute activation workout combines bodyweight, dumbbell, and mini-band exercises for a powerful at-home session to sculpt and strengthen your glutes. We'll start with 18 minutes of 40 second exercises with 20 second rests, then ramp up with two rounds of 3 minute, back-to-back 30 second exercises. Consistency is key, so train your glutes 2-3 times a week with good form and progressive overload for amazing results. Grab your dumbbells (I'm using 30 lbs) and mini-band, and let's sculpt those glutes! #6WS1 #GrowYourGlutes #BootyWorkout
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Don't forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
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💾 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
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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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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!