30 Min INTENSE DUMBBELL GLUTE WORKOUT at Home - Do This to Grow Your BOOTY

This is a 30 min dumbbell BOOTY workout that targets your GLUTES and HAMSTRINGS. This is a beginner-friendly workout if you're new to using weights. However, that doesn't mean this workout is going to be easy.

This is a follow-along workout with rest times included. Feel free to add resistance bands to increase difficulty. Please do each rep with proper form and take your time! Really use that mind to muscle connection.

I’m using just one 15lb dumbbell (i forgot my other one in the car lol i got lazy but use 2 dumbbells if you have) If you don't have dumbbells use 2 gallons of water and hold the handles. Each gallon weighs about 8lbs.

WORKOUT DETAILS

Duration: 30 MINUTES
Intensity: INTERMEDIATE/ADVANCED
DUMBBELL/BODYWEIGHT
40 Sec ON, 20 Sec OFF
GLUTE FOCUS
5 MIN ACTIVATION

EXERCISES:
DONKEY KICK PULSES (L)
DONKEY KICK PULSES (R)
DONKEY KICK (L)
DONKEY KICK (R)
FIRE HYDRANT (L)
FIRE HYDRANT (R)
SIDE TO SIDES
RDLS
SUMO RDLS
SIDE LUNGE (L)
SIDE LUNGE (R)
SINGLE RDLS (L)
SINGLE RDLS (R)
SUMO DEADLIFT
KNEELING SQUATS
FROG PUMPS
SQUAT HOLD ABDUCTIONS
GLUTE BRIDGE
GLUTE BRIDGE ABDUCTIONS
KETTLE BELL SWINGS
DB PULL THROUGHS
STRAIGHT LEG KICKBACK (L)
STRAIGHT LEG KICKBACK (R)
ALT CURTSY LUNGES & SQUATS
CROSS DONKEY KICK (L)
CROSS DONKEY KICK (R)
CLAMS (L)
CLAMS (R)
KNEELING SQUATS
FROG PUMPS

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MUSIC:

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IMPORTANT DISCLAIMER: Celamarr strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Celamarr is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. Some titles and descriptions may include certain SEO keywords that may be perceived as misleading or may be perceived as a guaranteed result. Results vary from person to person and a video title/description/thumbnail should not be taken as absolute truth.

#GLUTES #WORKOUT #FITNESS #GLUTEWORKOUT #GROWYOURGLUTES #WORKOUTS #BOOTY #BOOTYWORKOUT #BOOTYWORKOUTS #ABS #ABWORKOUTS #ABWORKOUT #

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