1 Hour STRONG LEGS GLUTES + CORE with DUMBBELLS | Strength & Muscle

Build muscle and strengthen your Glutes, Legs and Core with this 60 Minute intense Workout with Dumbbells. Grab your mat, water and DB's and get ready to feel the BURN.

🗒️Crush it notes
•The exercises in this workout are designed so that you will work the target muscles throughout the whole session with each move.

•The first five exercises will focus on heavy weights and compound lifts, which we will repeat for three sets, and unilateral movements will be repeated for two sets.

•We will use dumbbells, and a plyo box for hip thrusts, but you can also use a bench or a chair. I also used a yoga block for the rear foot elevated split squats. You can use a thick book instead of the yoga block if you don’t have one ☝️

•After this main block, we will perform tri-sets. Each tri-set will be a mix of core-focused and lower body focused exercises. Here we will use lighter weights and/or bodyweight. These sets will be our isolation sets, and we'll end the workout with a nice no-repeat circuit.

✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference

WEIGHTS USED:
40lbs/18kg
30lbs/14kg

0:00 - Intro
0:20 - Warm-Up

3:55 - EXERCISE 1 (3 Sets)
Heel Elevated Suitcase Squat

7:45 - EXERCISE 2 (2 Sets/Leg)
Goblet Reverse Lunge 1

12:35 - EXERCISE 3 (3 Sets)
Sumo Deadlift to Squat

16:15 - EXERCISE 4 (2 Sets/Leg)
Rear Ft Elevated Split Squat

21:05 - EXERCISE 5 (3 Sets)
RDL

25:15 - TRI-SET 1 (2 Rounds)
Sumo Deadlift
Split Stance RDL (Right + Left)

30:35 - TRI-SET 2 (2 Rounds)
Sinlge Leg Hip Thrust (Right + Left)
Knee Drops

35:55 - TRI-SET 3 (2 Rounds)
Pike Up Reverse Crunch
Single Leg Glute Bridge (Right + Left)

41:15 - TRI-SET 4 (2 Rounds)
DB Alt Lateral Lunge
BW 1 & 1/4 Lateral Lunge
Side-Side Leg Raises

NO REPEAT CIRCUIT
46:45 - Plank Kickback
47:40 - Glute Bridge
48:35 - Side Plank Crunches (Right + Left)
50:25 - Knee Drops
51:20 - Bird Dog Crunches (Right + Left)
53:10 - Alt Starfish Crunch
54:05 - Reverse Plank FINISHER
55:00 - BW Squat Pulses
57:00 - Cool Down

Have a great workout! 💪