GAINFUL Glutes and Core Workout – Dumbbells | EPIC Endgame Day 23

Giant sets, circuits, compound & isolation, dumbbells and bodyweight!

It’s all combined in this lower body workout targeting the glute muscles and hamstrings to promote muscle & strength gains!

For this workout, you will need dumbbells, a chair/bench for hip thrusts and a glute band for placing just above knees!

The dumbbells I am using are 1 x 25kg for the sumos, bridges and hip thrusts and 2 x 15kg for everything else!

The timer will be on for most of the exercises for 1 minute with 30 seconds rest inbetween!

However, the staple will be one giant set of hip thrusts, consisting of 4 variations of 30 seconds each! Followed by 1 minute of banded lateral walks!

STAPLE:
FULL RANGE-PULSE-HOLD-EXPLOSIVE
LATERAL SQUAT WALK (1 minute)

SUMO SQUATS
SUMO SQUATS

RDL
RDL

STAPLE:
FULL RANGE-PULSE-HOLD-EXPLOSIVE
LATERAL SQUAT WALK (1 minute)

SUMO DEADLIFT SQUAT
SUMO DEADLIFT SQUAT

FORWARD LEAN STAGGERED SQUAT
SWITCH SIDE!

STAPLE:
FULL RANGE-PULSE-HOLD-EXPLOSIVE
LATERAL SQUAT WALK (1 minute)

STAGGERED RDL (one side)
SWITCH SIDE!

SINGLE LEG REVERSE PLANK LIFT
SWITCH SIDE!

STAPLE:
FULL RANGE-PULSE-HOLD-EXPLOSIVE
LATERAL SQUAT WALK (1 minute)

GLUTE BRIDGE
GLUTE BRIDGE

FINISHER:

100 x BANDED BODYWEIGHT BRIDGES!

I hope the tips and cues really are useful throughout this workout as these are what I think about whilst performing each of these movements!

Let’s perform every single rep the best we can!

The entire gluteal muscles will be targeted throughout!

Ready for one of those workouts that leave you feeling so happy you gave it 100%!?

Let’s go!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.