Name: Playbook - Chelsea Hofer - Glutes - ONLY Dumbbells
Uploaded: 2026-06-23T02:25:41.014Z
Duration: 30 min
Description: Glutes - ONLY Dumbbells

Go slower than you want to help isolate the movement as much as possible. Even if that means dropping to 8 reps/exercise 🔥

After you crush this workout, please let me know how it went & if you have any feedback!

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand at your sides
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
 - Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a long step back with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Step back into starting position with your rear foot
- Repeat the lunge with the opposite leg
- Alternating back and forth for desired reps

DB Alt Reverse Lunges

- Stand facing a box or bench with your feet together, holding a dumbbell in each hand at your sides
- Begin the movement by stepping up, putting one foot entirely on top of the box or bench
- Extend through the hip and knee, pushing through the heel of your foot to stand up onto the box or bench
- Flex the working hip and knee, reversing the movement back down to the floor with control
- Complete desired reps then repeat on the opposite side

DB Step Ups

Circuit 1

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated Dumbbell Glute Bridge

Kickstand RDL

- Stand with your feet sightly wider than shoulder-width apart, holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

DB Goblet Squat

Circuit 2

Glutes - ONLY Dumbbells

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

Glutes - ONLY Dumbbells

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