डाउनलोड "Day 18: 30 Min GLUTES & HAMSTRINGS [High Volume Workout] // 6WS2"

Download our FREE 6 Week Shred 2 Home Workout Program schedule: https://tiffxdan.ck.page/ Want ad-free and music-free (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals. Join Now: https://www.youtube.com/channel/UCXtE168z7GAxYKAIHFOgm8w/join * * * * * 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! **SCROLL FOR WORKOUT DETAILS** Free Resources: 🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://tiffxdan.com/best-gym-shorts-for-men/ 🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://tiffxdan.com/30-day-pushup-challenge/ ► 5 Min Warm Up https://www.youtube.com/watch?v=_6-k5-w1bZw This is Day 18 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications 🚨 https://www.youtube.com/channel/UCXtE168z7GAxYKAIHFOgm8w?sub_confirmation=1 ► Get the official 6 Week Shred II Home Workout Program Guide https://tiffxdan.gumroad.com/l/6WkShred2 Links: 🩳 LTK - https://www.shopltk.com/explore/TIFFxDAN/ 🛒 Amazon Must-Haves - https://www.amazon.com/shop/tiffxdan 🏋🏼♀️ Workout mat - https://gorillamats.com/collections/large-exercise-mats/products/premium-large-exercise-mat-7-x-4-x-8mm?aff=63 - use code TiffxDan20 for 10% 💪🏽 5-80lb adjustable dumbbells - https://www.smrtft.com/?rfsn=5501929.7010c7 🎥 YouTube Subscribe: https://www.youtube.com/channel/UCXtE168z7GAxYKAIHFOgm8w?sub_confirmation=1 ⭐️ Premium YouTubeMembership: https://www.youtube.com/channel/UCXtE168z7GAxYKAIHFOgm8w/join 📸 Instagram: https://www.facebook.com/unsupportedbrowser 📱 TikTok: https://www.tiktok.com/@tiffxdan 🎶 My Music: https://www.epidemicsound.com/campaign/invite-a-creator/?_us=Referral&_usx=aao7y6 Workout Programs: 💾 6 Week Shred I Playlist: https://www.youtube.com/playlist?list=PL2NpXBzdtNam-M_8y6FFypSf7ae8Ph4_6 💾 6 Week Shred II Playlist: https://www.youtube.com/playlist?list=PL2NpXBzdtNamPb6Pn1jl4CCP_SK26Ecjl 💾 6 Week Shred III Playlist: https://www.youtube.com/playlist?list=PL2NpXBzdtNal5edYwrz6qjBq6PJS7MARB Workout Details: ⏱️ Duration: 30 Minutes + Cool Down & Stretch 🏋️♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat ⏱️ Intervals: 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 * * * * * Thanks for supporting our YouTube channel. We couldn’t do any of this without you! TIFF x DAN * * * * * 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!