This 15 minute lower body (glutes + legs) dumbbell workout is another no repeat, mostly standing routine...and I say mostly because we have to target our glutes with the powerful glute bridge burnout (last 2 exercises of the routine). This is to maximize the firing of the glute muscles for a more lifted and round booty. You will be working the glutes, thighs, hamstrings, quads, and calves in only 15 minutes. There will be a few unilateral exercises mixed in so you avoid overusing the dominant side and correct any muscle imbalances. The unilateral exercises will also improve your balance and challenge your core muscles more.
Because of the short rest intervals, you're really going to feel your muscles talking to you. To get the most out of this workout lift what seems heavy for you. The heavier you lift, the better the results and the more calories you'll burn during this routine. Just make sure your form is precise.
Although this is a no repeat routine, remember if we do one side, we have to match it up with the other.
Structure + Equipment:
45 seconds on, 15 seconds rest | no repeat | dumbbells | optional mat
Independent warm up and cool down
Workout
1. Kneel To Stand
2. Front Squat
3. Single Leg DL, Left
4. Single Leg DL, Right
5. Goblet Squat
6. Sumo Squat
7. Stationary Lunge, R
8. Stationary Lunge, L
9. RDL
10. Lateral Lunge Glide
11. Curtsey Lunge, R Leg Back
12. Curtsey Lunge, L Leg Back
13. Calf Raise
14. Glute Bridge
15. Single Leg Glute Bridge 3 Pulse Switch
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