Day 2: Glutes & Hamstrings Workout At Home with Dumbbells / HR12WEEK 4.0

It's time for a GLUTE and HAMSTRINGS workout! This strength training session begins with a glute activation circuit and then we move into two different strength circuits using heavy dumbbells. The final circuit will include some bodyweight burnouts bringing us to that muscle fatigue 🔥 Go grab those weights and let's get started #HR12WEEK #homeworkout

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Equipment Needed //

Dumbbells: Light (5-10lbs) Med (8-12lbs) Heavy (15-20+lbs)

Exercise mat or other soft surface.

Mini Resistance Band

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Workout Breakdown:

0:00 Intro

1:02 Warm Up

3:35 Glute Activation Circuit (45s work + 15s rest x1 round)

Side Steps

Donkey Kick (R)

Rear Pulse (R)

Rainbow Kick (R)

Glute Bridge

Hold & Pulse

Donkey Kick (L)

Rear Pulse (L)

Rainbow Kick (L)

Glute Bridge

Hold & Pulse

Rest

15:00 strength Circuit One (40s work + 20s rest x2 rounds)

Stiff Leg Deadlift

Hip Thruster

Kickstand (R)

Kickstand (L)

Reverse Lunges

Rest

25:00 strength Circuit Two (40s work + 20s rest x2 rounds)

Sumo Squat

Sumo Pulse

1.5 RDL's

Side Bridge Lift (R)

Side Bridge Lift (L)

35:00 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather