Herunterladen "Day 25: 30 Min HIGH VOLUME Glutes and Hamstrings | 6 Week Shred II"

Are you ready to absolutely light up 🔥 your glutes and hamstrings? This is the workout that will do it! The format for this lower body dumbbell workout is simple, but super effective. For most of the exercises you'll complete full range reps for 40s followed by 20s rest, then you'll repeat that exercise doing 1-1/2 reps for 40s before taking another 20s break. We'll repeat this format throughout the workout. You will need a set of dumbbells for this leg workout (I'm using 30 lb / 14 kg dumbbells) and a bench, chair or couch will be used for split squats, glute bridges and hip thrusts. This is a high volume leg workout and your glutes & hamstrings will be feeling it. If you get tired during any of the exercises be sure to take a break or slow down so you can focus on your form. Alternatively, you can always reduce the weight of your dumbbells to make it easier or increase weight for an added challenge. Whichever way you go, give it all you got and let's get through this leg workout together! Warm up before your workout ► 5 Min Warm Up https://www.youtube.com/watch?v=_6-k5-w1bZw ► Get the 6 Week Shred II Home Workout Program Guide https://tiffxdan.gumroad.com/l/6WkShred2 This is Day 25 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications. 💾 Save the 6 Week Shred II Playlist so you can easily come back to it anytime 👉🏽 https://www.youtube.com/playlist?list=PL2NpXBzdtNamPb6Pn1jl4CCP_SK26Ecjl 💾 Check out and save our 6 Week Shred I Playlist 👉🏽 https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6 ⏱️ Duration: 30 Minutes + Cool Down & Stretch 🏋️‍♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat. 🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm. ► Check it out at https://gorillamats.com/collections/large-exercise-mats/products/premium-large-exercise-mat-7-x-4-x-8mm?aff=63 and use code TIFFXDAN for 10% ⏱️ Supersets: 40 Seconds work, 20 seconds rest Exercises for this 30 minute hamstrings and glutes workout with dumbbells: 0:20 Goblet Squat 1:20 1-1/2 Goblet Squat 2:20 Bulgarian Split Squat R 3:20 1-1/2 Bulgarian Split Squat R - Bodyweight 4:20 Bulgarian Split Squat L 5:20 1-1/2 Bulgarian Split Squat L - Bodyweight 6:20 Goblet Side Lunge R 7:20 1-1/2 Goblet Side Lunge R - Bodyweight 8:20 Goblet Side Lunge L 9:20 1-1/2 Goblet Side Lunge L - Bodyweight 10:20 Shoulders Elevated Hip Thrust 11:20 1-1/2 Shoulders Elevated Hip Thrust 12:20 RDL 13:20 1-1/2 RDL 14:20 Sumo Squat 15:20 1-1/2 Sumo Squat 16:20 Curtsy Lunge R 17:20 1-1/2 Curtsy Lunge R - Bodyweight 18:20 Curtsy Lunge L 19:20 1-1/2 Curtsy Lunge L - Bodyweight 20:20 Single Glute Bridge R 21:20 Single Glute Bridge L 22:20 Box Goblet Squat, Stand Up R 23:20 Box Goblet Squat, Stand Up L 24:20 Frog Pumps 25:20 Elevated Glute Bridge 26:20 Hamstring Bridge 27:20 Hamstring March 28:20 Deadlift 29:20 1-1/2 Deadlift Finisher 30s each, no rest 30:20 Hip Thrust Pulses 30:40 Sumo Squat Pulses 31:00 Glute Bridge Pulses 31:20 Frog Pump Pulses Cool Down + Stretch ► Follow on Instagram https://www.facebook.com/unsupportedbrowser ► 5 Minute Abs Workouts https://www.youtube.com/playlist?list=PL2NpXBzdtNalexMUaoH09Yl9Bg5LHqUrs ► Hardcore HIIT Workouts https://www.youtube.com/playlist?list=PL2NpXBzdtNakmUcZyCcBl6H6DD_WKmuUa ► 6 Week Shred I Home Workout Program https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6 ► 6 Week Shred II Home Workout Program https://www.youtube.com/playlist?list=PL2NpXBzdtNamPb6Pn1jl4CCP_SK26Ecjl 👍🏽 LIKE if you want more dumbbell leg workouts! 💬 COMMENT to let us know what other videos you want to see. 🔔 SUBSCRIBE + turn on notifications so you never miss a workout! Thanks for following along with our workouts! We are so grateful to have such an amazing YouTube community. TIFF x DAN DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.