Name: Playbook - Sami Bossert - LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]
Uploaded: 2023-03-01T18:04:10.888Z
Duration: 30 min
Description: LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

Nicole

Your all-in-one glute pump in under 30 minutes and with just some dumbbells! Lots of reps in this one but with as minimal of rests as possible. Your glutes should be burning in no time!!

Complete 1 set of each exercise below (don't forget the opposite leg if needed) before starting over with round 2.

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up, pressing your weight thru your heels
- Pause at the top

Dumbbell glute bridge

- Begin standing on an elevated surface, holding a weight in goblet position
- Step one foot back and down to the ground
- Lower until your back leg reaches 90 degrees
- Drive through your working leg to bring yourself all the way back up to starting position
- Complete desired reps then repeat on the opposite side

Weighted deep backward lunge

- In quadruped, lift flexed foot towards the ceiling as you keep the knee bent at a 90 degree angle 
- From there, turn knee out to the side keeping it lifted and in line with the hip
- Return knee to original lifted position 
- Bring knee back down to repeat sequence

Donkey kick with lateral tuck

• lie on your side with knees bent and top leg directly on top of the bottom leg 
• elbow on the floor 
• lift your hips up off of the floor while you simultaneously lift your top knee up toward the ceiling 
• keep your core engaged, shoulder directly over elbow 
• avoid momentum and squeeze your glutes to complete the movement 

** don’t forget each side! **

Side lying duo hip abductions

- Lie on side with pillow supporting upper body 
- Stack hips, keep bottom leg bent and extend top leg slightly behind you 
- Lift leg up and down

Side lying posterior straight leg kick up

- Sit on an elevated surface or sit on the ground and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

- Step forward into deep lunge position with back knee on the ground 
- Shift hips forward and hold

** Don’t forget the other side! **

Static deep lunge stretch

HOLY GLUTES CIRCUIT

LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

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Wow one of the best glute pumps I ever got from a workout! 🍑 😍

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Jessica

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Heather

Finished with stairs and warmed up on treadmill Incline and now I'm dead🔥🔥🔥🔥🔥🔥

Skye Beasley

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Amazing!! One of my favorite workouts so far!

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Side donkey kicks were a challenge but this workout was a real spicy one! 🔥

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This was perfect for a quick burn. Didn’t feel like I was doing much but when finished I felt it 👌🏼🔥

Jaclyn

A great glute workout after taking 2 weeks off to get your body moving again!

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This was great to finish my 5th day of the program. Started with some cable work for my glutes and finished with this and core! Winner!!!!

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Sarah

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Did it after a 25 minutes legs day. It was terrifyingly burning with just the 1 set 🍑🔥🔥🔥🔥

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Nehq

My legs feel like strong jello! Thank you! Haha!

Michelle

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Jenessa

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all the parts of the legs that may usually get left out in a workout… are not left out in this one. 🙌🏼 what a burn!

Sondra

This one was a great workout!! Definitely needing a minute after every set… you can do this at home as long as you have a barbell!

Paxton

What a good leg workout. I made it into a superset bc I had limited time in the gym. Thanks Sami!!

Bailey

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Love the backward lunge into SLD! 🔥 I could feel the tension burn in that stationary leg on rep 8!

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Greatest glutes burner ever 🍑🔥🔥🔥I tripled the reps in the last set of 3 exercises, amazing!!!🔥🔥🔥🔥

Kelly

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Noemi

Amazing Glute session! Definitely saving this one.

Krystle

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Perfect workout for busy mom. Bulgarian split squats forever my enemy

Amazing workout!!! My legs were on fire. Thanks

Melissa Beltre

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Jacque

Lisa

An excellent booty burn in 25 minutes! Legs are shaking! 😬🙌🏻

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The booty burn is REALLLL 🔥🔥🔥🔥

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This was great! I added some extra things as I felt it was a bit short for my liking.

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Was able to do at home!  Just need to substitute with dumbbells.  Still got a good workout

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Loved this workout!!! I can feel it in my glutes.

Elena Frias

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I love how quick and sweaty these workouts are!

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Done this bad boy twice now and it never gets old! 🥵

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Michael

Okay Sami I see what you did here…. Decided to 🔥 the glutes.  More like this please!!!!!

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LIFT & TONE GLUTES - HOME - DUMBBELLS [30 MINUTES]

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