40 Min Legs & Glutes Dumbbell Workout at Home | Booty & Lower Body Strength скачать в хорошем качестве

40 Min Legs & Glutes Dumbbell Workout at Home | Booty & Lower Body Strength

Want stronger legs and a lifted, sculpted booty at home? Grab your dumbbells and follow this 40-minute lower body strength class designed to build real muscle and tone your glutes. Build strong, sculpted legs and glutes with this 40-minute dumbbell workout you can do right at home. This class focuses on effective lower-body strength exercises, glute activation, and a short burnout to finish. Perfect for: • Home workouts • Busy schedules • Building glutes and leg strength • Beginner to intermediate levels Equipment Needed: Light, medium, and heavy dumbbells. ⸻ Workout Breakdown 1. Warm-Up (5 minutes) • Bodyweight squats × 15 • Alternating reverse lunges × 10 each leg • Hip hinges (good mornings) × 15 • Arm circles forward/back × 20 seconds each • Shoulder taps or light punches × 30 seconds • Glute bridges × 15 2. Lower Body Strength Block (12–15 minutes) Complete 3 sets of each exercise. 1. Goblet Squats • 10–12 reps • 30–45 seconds rest 2. Reverse Lunges (holding dumbbells) • 8–10 reps each leg • 30–45 seconds rest 3. Romanian Deadlifts (RDLs) • 10–12 reps • Focus on hamstrings and glutes 3. Glute Burnout Circuit (8–10 minutes) Complete 2–3 rounds with minimal rest. 1. Dumbbell hip thrusts or glute bridges – 15 reps 2. Sumo squat pulses (holding one dumbbell) – 20 pulses 3. Alternating curtsy lunges – 10 each leg 4. Frog pumps – 20 reps ⸻ 4. Cool Down (3–5 minutes) • Standing quad stretch • Figure-4 glute stretch • Hamstring stretch • Deep breathing ⸻ If you enjoyed this workout, make sure to: • 👍 Like the video • 💬 Comment when you’re done • 🔔 Subscribe for more JoyFit classes every week Train with joy. Get stronger every day. – JoyFit #LegWorkout #GluteWorkout #DumbbellWorkout #LowerBodyWorkout #HomeWorkout #BootyWorkout #StrengthTraining #AtHomeWorkout #LegDay #Glutes #FitnessForWomen #FullBodyStrength #JoyFit #NASMTrainer #WorkoutAtHome