Youtor
30 Min GLUTES amp HAMSTRINGS Workout With Dumbbells at Home
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=O8QRbkB5orA
Welcome to today's 30 minute glutes hamstrings focused workout! Today, we are focusing on all the muscles in our glutes - gluteus maximus, gluteus medius, and gluteus minimus, plus our hamstrings. Of course, our quads and thighs are getting a workout as well, but the focus is on those glutes hamstrings. • For this home lower body power glutes hamstrings workout, I will be using the following equipment (ALL EQUIPMENT LINKED BELOW): • 1 x 18.5 lbs [8.5 kg] • 2 x 25 lbs [11.5 kg] • BENCH/CHAIR (any sturdy surface would work) • STEP/BOOK/YOGA BLOCK • LONG BAND (OPTIONAL) • TOP, SHORTS DUMBBELLS LINK: https://liketk.it/3A5QJ • We will perform this lower body glutes workout in the following format: • 40 seconds work • 20 seconds rest • 4 exercises per circuit • 2 x each circuit • Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all exercises, keep your core nice and tight throughout. For any exercises with booty bands, please make sure you go nice and slow, and really focus on using your glutes to stretch the band. Remember, it is always about quality of repetitions over quantity of repetitions. • Some tips for additional glutes activation: • Keep a tight core • Keep a neutral spine • Keep a neutral pelvis • Hinge forward slightly (while maintaining a straight back) for sumo squats lunges • Please make sure you warm up first! I recommend this video for a quick 8 minute warmup: • • Power Full Body Warmup for Home | No ... • Thank you for joining hope you enjoyed this power glutes workout! Please let me know if you have any questions in the comments below. • V • 30 Min HAMSTRINGS GLUTES Workout with Dumbbells Booty Band at Home | Workout Details: • 00:00 Intro • 02:02 CIRCUIT 1 • BULGARIAN SPLIT SQUAT - RIGHT • BULGARIAN SPLIT SQUAT - LEFT • STEP UP - RIGHT • STEP UP - LEFT • REPEAT CIRCUIT 1 • 10:01 CIRCUIT 2 • SPLIT GOOD MORNING - RIGHT • SPLIT GOOD MORNING - LEFT • BENCH SUMO SQUAT • ROMANIAN DEADLIFT (RDL) • REPEAT CIRCUIT 2 • 18:00 CIRCUIT 3 • CLEAN REVERSE LUNGE - RIGHT • CLEAN REVERSE LUNGE - LEFT • STAGGERED RDL - RIGHT • STAGGERED RDL - LEFT • REPEAT CIRCUIT 3 • 25:59 CIRCUIT 4 • GOOD MORNING (BAND OPTIONAL) • SUITCASE RDL • DEFICIT CURTSY LUNGE - RIGHT • DEFICIT CURTSY LUNGE - LEFT • REPEAT CIRCUIT 4 • 34:00 COOLDOWN • AFFILIATE LINKS: • 📍 TOP, SHORTS, STEP DECK, BANDS, DUMBBELLS: • https://liketk.it/3A5QJ • 📍 Gloves Dumbbells Leggings on My Amazon Storefront: • https://www.amazon.com/shop/veralaro • 📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10) • https://ybellfitness.com?aff=90 • 📍 Other Non-Amazon Recommendations Outfits: • https://www.shopltk.com/explore/vera.... • 📍 Cork Yoga mat: https://theurbivore.com/ref/vera.laro/ • CONTACT (business inquiries only): [email protected] • INSTAGRAM: / vera.laro • TIKTOK: / vera.laro • PINTEREST: / veralarofit • #VeraLaRo • #GlutesWorkout • #LowerBodyWorkout • Don't Forget To Subscribe: https://bit.ly/2YW9dS2 🎯 • DISCLAIMER: • Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk
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