40 Min GLUTES & HAMSTRINGS WORKOUT + CORE | Dumbbells | Perfect Leg Workout

Looking for an effective and intense 40 minute glutes and hamstrings workout that also targets your core? This dumbbell routine is the perfect leg workout to sculpt and strengthen your lower body. Get ready to sweat and feel the burn as you engage your glutes, hamstrings, and core muscles with a combination of challenging exercises.

GLUTES & HAMS + CORE WORKOUT DETAILS

Weights used
🏋️‍♀️Edi:
30lbs/14kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

💪 Target Muscles: Glutes, Hamstrings, Core ⏱ Duration: 40 Hour
⏱ Duration: 40 Hour

40-60 sec work | 5-20 sec rest | 5 blocks | 2 Rounds

0:00 - Intro

BLOCK 1
0:25 - 4 Sec Eccentric Glute Focused Squat
1:20 - Bodyweight Double Pump Squat
2:30 - Curtsy Lunge Right
3:30 - Curtsy Lunge Left
4:31 - DB Hamstring Curl
5:19 - Round 2 (repeat)

BLOCK 2
11:40 - Double Pump Reverse Lunge (Left)
12:41 - Double Pump Reverse Lunge (Right)
13:41 - Sumo Deadlift
14:40 - 1 & 1/4 Split Stance RDL Right
15:41 - 1 & 1/4 Split Stance RDL Left
16:35 - Round 2 (repeat)

BLOCK 3
22:45 - DB Elevated Glute Bridge
23:36 - Bodyweight Double Pump Glute Bridge
24:25 - Single Leg Glute Bridge Right
25:15 - Single Leg Glute Bridge Left
26:00 - Round 2 (repeat)

BLOCK 4
30:51 - Glute Focused Bulgarian Split Squat Left
31:40 - Bodyweight Glute Focused Bulgarian Split Squat Left
32:30 - Glute Focused Bulgarian Split Squat Right
33:20 - Bodyweight Glute Focused Bulgarian Split Squat Right

BLOCK 5
34:40 - High Plank
35:44 - Forearm Plank
36:40 - Side Plank Left
37:43 - Side Plank Right
38:42 - Reverse Plank
39:42 - Bicycle Crunches

Have a great workout!👊