It’s time for a GLUTE and HAMSTRINGS workout! This strength training session begins with a glute activation circuit and then we move into two different strength circuits using heavy dumbbells. The final circuit will include some bodyweight burnouts bringing us to that muscle fatigue 🔥 Go grab those weights and let’s get started #HR12WEEK #homeworkout

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Equipment Needed //
Dumbbells: Light (5-10lbs) Med (8-12lbs) Heavy (15-20+lbs)
Exercise mat or other soft surface.
Mini Resistance Band

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Workout Breakdown:
0:00 Intro
1:02 Warm Up

3:35 Glute Activation Circuit (45s work + 15s rest x1 round)
Side Steps
Donkey Kick (R)
Rear Pulse (R)
Rainbow Kick (R)
Glute Bridge
Hold & Pulse
Donkey Kick (L)
Rear Pulse (L)
Rainbow Kick (L)
Glute Bridge
Hold & Pulse

Rest

15:00 Strength Circuit One (40s work + 20s rest x2 rounds)
Stiff Leg Deadlift
Hip Thruster
Kickstand (R)
Kickstand (L)
Reverse Lunges

Rest

25:00 Strength Circuit Two (40s work + 20s rest x2 rounds)
Sumo Squat
Sumo Pulse
1.5 RDL’s
Side Bridge Lift (R)
Side Bridge Lift (L)

35:00 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather

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