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Strengthen and tone your glutes and abs with this full 30-minute dumbbell workout at home! This session combines lower body and core exercises to help you build strength, improve stability, and sculpt your body using minimal equipment. We’ll begin with a 3-minute warm up (30 seconds per move, no rest), followed by 20 minutes of dumbbell glute exercises, and finish strong with a 10-minute bodyweight abs finisher. This is a non-repeat workout (besides unilateral moves), designed to keep you engaged from start to finish! 💪 TIMER & STRUCTURE • Warm Up: 3 minutes (30 sec on / no rest) • Workout: 40 sec on / 20 sec rest • Cool Down: included 🏋️ EQUIPMENT NEEDED • Pair of dumbbells (I’m using 5 kg each — choose a weight that challenges you but still allows proper form) • Mat • Chair or sofa for hip thrusts 🔥 WORKOUT BREAKDOWN 00:00 Intro 00:47 Warm up – 3 min Glutes: 3:58 Goblet Squat 4:58 RDL to Squat 5:58 Good Morning 6:58 Staggered Squat to Single Leg Deadlift L/R 8:58 Hip Thrust 9:58 Hip Thrust Pulse 10:58 Hip Thrust Hold 11:58 Split Squat L/R 13:58 Curtsy to Side Lift L/R 15:58 Alt Reverse Lunge with Kickback 16:58 Donkey Kick L/R 18:58 Rainbow Lift L/R 20:58 Single Leg Glute Bridge L/R 22:58 Hamstring Walks Abs: 23:58 Leg Drops 24:58 Crunch 25:58 Heel Taps 26:58 Toe Touches 27:58 Leg Raise 28:58 Seated Twist 29:58 Straight Leg Bicycle 30:58 Dead Bugs 31:58 Seated Knee Tucks 32:58 Hip Dips 33:58 Cool Down 🎵 Enjoy the music, focus on form, and challenge yourself through every rep — no voice-over, just pure training flow! #dumbbellworkout #gluteworkout #absworkout #homeworkout #bootyworkout #coreworkout #fitathome #workoutathome #luciebraunschweig #workoutwithme 🔥 Pair it with: 👉 Warm Up: • 12 Minutes FULL BODY WARM UP ROUTINE! Do t... 👉 Stretch: • Full Body Cool Down | 20 Min Stretch for R... ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @LBhomeworkout ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.