30-Min Dumbbell Strength & Conditioning Workout | Glutes, Back & Core (Day 9) скачать в хорошем качестве

30-Min Dumbbell Strength & Conditioning Workout | Glutes, Back & Core (Day 9)

Welcome to Day 9 of my 4-Week Full-Body Superset Series! This 30-minute dumbbell workout targets your glutes, back, and core through powerful supersets that combine strength and conditioning. You’ll build lower-body power, upper-body definition, and serious core stability - all in one efficient session. Workout Format: 45 sec work and 20–30 sec rest (longer rest after each superset) 3 Supersets + Core Finisher ~30 min total Workout Breakdown: Superset 1: Deficit Reverse Lunge (heavy) + Hip Thrusts Superset 2: Renegade Row + Alternating Snatch Superset 3: Upright Row + Chest-Supported Rear Delt Row Finisher: Crunches + Lying Leg Raise + Weighted Sit-Ups You’ll Need: 1. Dumbbells (medium to heavy) 2. Mat 3. Optional: yoga block (or books) and chair Focus: Glute & back strength Core control Muscular endurance Total-body conditioning Tips for Best Results: Warm up 5-10 min before (try my warm-up:    • 9 Min Dynamic Full Body Warm-Up | Perfect ...  ) Move with control - focus on form and mind-muscle connection Stay consistent and track your weights weekly Breathe through the burn - you’ve got this! Ready to sweat and get strong? Hit PLAY and let’s crush Day 9 together 💥 #FullBodyWorkout #DumbbellWorkout #SupersetWorkout #StrengthTraining #30MinuteWorkout #GluteWorkout #BackWorkout #CoreWorkout #HomeWorkout #6WeekChallenge #Day9 #FollowAlong #StrengthAndSweat #ConditioningWorkout