20 min. STRONG Glutes Strength Training with Dumbbells
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Our focus is on the glutes in this lower-body strength training workout! This workout will increase muscle mass and perk up your glutes as we work through 7 exercises to target the 3 main glute muscles! We will add a fire round to finish out to really bring the heat!
I love a more focused workout to train specific areas of our body! Our glutes are a powerhouse, so strong glutes are a must for an overall solid foundation!
This quick strength session is perfect to do at home because you only need dumbbells! You can include the optional equipment if you have it on hand, but even without it, this workout will still provide an awesome workout!!
20 MINUTE GLUTES WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
DUMBBELLS- I used a range from 15lbs to 40lbs / 6.8 to 18.1kg. The weight you select will be relative to you and how you feel about each exercise! When selecting a weight for this workout, you want to aim to lift heavy! Drop the weight a bit during the fire round, if needed! If you only have lighter weights, focus on form and lift at a slightly quicker pace!
EXERCISE MAT
OPTIONAL EQUIPMENT
BOOTY BAND or MINI RESISTANCE BAND
ANKLE WEIGHTS
EXERCISE BOX/BENCH OR A STURDY CHAIR - I am only using my bench to assist with floor exercises during my pregnancy!
STRUCTURE
7 EXERCISES
2 TIMES THROUGH EACH
WORK: 40 SECONDS REST: 20 SECONDS
REST BETWEEN ROUNDS: 45 SECONDS
FIRE ROUND
ALL 7 EXERCISES, 1 TIME THROUGH
WORK: 30 SECONDS
NO REST
EXERCISE LIST
SUMO SQUAT
BULGARIAN SPLIT SQUAT WITH FORWARD HINGE
SWITCH SIDES
GLUTE BRIDGE
GLUTE BRIDGE HODL WITH ABDUCTION
REAR LEG LIFT
SWITCH SIDES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH for Injury Prevention...
*34 weeks pregnant at the time of filming
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.