12 Minute Home Dumbbell Glutes Workout
Home dumbbell glutes workout for men and women
On today’s episode, I’m sharing a 12 minute home dumbbell glutes workout for men and women.
If you’re suffering from a flat butt or a little too much jiggle in your trunk, give this Get A Booty – home workout routine for glutes a try.
It’s quick, requires very little equipment, and gets results!
Yes, the butt, the glutes, the booty, and the behind.
All women want a booty, and the men want the women to have it, but guess what guys?
The women want you to have nice glutes as well.
That’s what we’re going to build today.
So I call this quick home dumbbell glute workout, the “Get The Booty” workout.
This Get A Booty workout includes 4 major movements:
- Squat
- Lunge
- Deadlift
- Single Leg variation of the squat
Focus on these 4 exercises and you’ll be on your way to building a lean and sculpted booty.
So go grab your dumbbells, take off your shirt, and lets build the booty!
Are you ready?
12 Minute Home Dumbbell Glutes Workout
Here’s how this home dumbbell glutes workout is structured:
Total time:
12 minutes
Type of workout:
Complex circuit workout: move from one exercise to the next, with no breaks within the circuit. Keep the dumbbells in your hands as you transition from one exercise to the next.
Number of Circuits:
4 circuits.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Dumbbell Front Squat
Reps: 10 reps
Rest: 0 seconds
Coaching cues: Grab a pair of dumbbells with your feet shoulder width apart and hold the dumbbells by your shoulders. Take a seat by moving your weight back to your heels, the press your feet through the floor to stand back up and fire your glutes. For every rep, focus on feeling the squeeze and contracting your butt.
Once you finish 10 reps of front squats, move directly into the next exercise.
A2. Alternating Dumbbell Forward Lunge
Reps: 10 reps/leg
Rest: 0 seconds
Coaching cues: step forward with one leg, drop directly down towards the floor, then press through your front heel to stand back up. Then switch legs. Make sure you keep looking forward with your back flat, focus on firing your glutes, and contracting and squeezing your core tight. Also make sure your front knee does not go past your toes. Complete 10 reps per leg, yes 10, that’s really going to work your booty!
A3. Dumbbell Bulgarian Split Squat
Reps: 10 reps/leg
Rest: 0 seconds
Coaching cues: place one leg behind you on top of a bench, chair, or whatever you have access to at home. Bring your other leg forward, then with a flat back, look straight ahead as you lower down and press back up through your heels while contracting and squeezing your glutes hard. Make sure your front leg is far enough in front of you, so that when you lower into the split squat, your knees does not go past your front toes. This will get you winded so breathe!
Complete 10 reps on one leg, then switch legs and repeat.
A4. Dumbbell Single Leg Romanian Deadlift
Reps: 6 reps/leg
Rest: 60 seconds
Coaching cues: if the dumbbell single leg Romanian deadlift is too difficult, drop the dumbbells and complete the bodyweight single leg deadlift variation. You should feel a really good squeeze in the back of your thighs, the hamstrings. Don’t forget to contract your buns.
Rest:
- No rest between exercises.
- 60 second rest after each circuit.
Sets:
- 4 total circuits
Then you are done the Get A Booty: 12 Minute Home Dumbbell Glutes Workout.
Trust me, this is a tough workout, but it will get you results.
After the workout, make sure you get into your kitchen and drink a post workout shake with some protein and carbohydrates to replenish your muscles and recover before your next workout.
If you goal is fat loss, you can skip the carbohydrates and make this post workout shake for weight loss instead.
Until next time, leave some comments below and let me know what you want to see on future episodes, and I will be sure to deliver you the results.
Here’s to your booty 😉
Also be sure to check out my other workouts such as my 4 minute fat burning Tabata workout.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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