Caroline Girvan - IRON Series 30 Min Dumbbell Glute Workout - Supersets _ 18

A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity! The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween! The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges! For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band! I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat! I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor! 90 seconds WARM UP WALKS! 45/45/30 rest 30kg SUMO SQUAT DEADLIFT BODYWEIGHT 1/2 REPS 30kg BANDED HIP THRUST ‘SLOW’ HOLD! 30kg HIP THRUST PULSES! FULL RANGE! 15kg ELEVATED LUNGE x2 DUMBBELLS BODYWEIGHT FWD LEAN HAND TAP! 15kg X1 DUMBBELL REAR STEP LUNGE BODYWEIGHT ONLY! BAND ONLY HIP THRUST HOLD (THRUST EVERY 15 SECONDS) X1 LEG HIP THRUST PULSES! FULL RANGE (same leg) FINISHER! LATERAL WALK (60) SQUATS (60) ONE SIDE ABDUCTION (15) SWITCH SIDE! FASTER WALK! What a finisher!! Your glutes will love this one! 🔥