Скачать или смотреть STRONG Evolve | 30 Min Glutes & Hamstrings | 1 (Heavy Dumbbells, At Home)

Welcome to Day 1 of STRONG Evolve - my new 8-week dumbbell strength split designed to help you build strength, challenge your body, and train effectively at home.

Today is Day 1, and we’re kicking off the program with a 30 minute superset glutes and hamstrings workout using dumbbells for a powerful lower body strength session at home.

This workout is focused on building strength in your glutes, hamstrings, and legs through controlled reps, unilateral work, and effective lower body supersets. Expect a strong burn with Romanian deadlifts, single leg RDLs, squats, Bulgarian split squats, curtsy lunges, and a band finisher.

Cooldown is included. For warm-up, you can use this:    • 5-Minute Lower Body Warmup | Prepare Your ...  
Or this:    • 5-Minute Lower Body Warm Up | Leg Activati...  

This is part of the STRONG Evolve 8-week split program:
✓ 4 workouts per week
✓ 2 leg days
✓ 2 upper body days
✓ every second week: HIIT workout
✓ 3 workouts are around 30 minutes
✓ 1 workout is a shorter 15–20 minute session

This 30 min glutes and hamstrings workout is perfect if you’re looking for:
glutes workout at home, hamstrings workout with dumbbells, dumbbell leg workout, lower body strength workout, at home strength training, superset leg workout, women’s strength training, and lower body muscle building.

DAY 1 WORKOUT STRUCTURE
SUPERSET (Repeat 3 rounds) 50s work 40s rest
✓ Romanian Deadlift
✓ Single Leg RDL (Right)
✓ Single Leg RDL (Left)

CIRCUIT (Repeat 2 rounds) 45s work 40s rest
✓ Squat with wedges
✓ Bulgarian Split Squat (Right)
✓ Bulgarian Split Squat (Left)
✓ Curtsy Lunge with yoga block (Right)
✓ Curtsy Lunge with yoga block (Left)

FINISHER 50s
✓ Low Lateral Band Walk

Total workout time: 30 minutes

Equipment needed:
✓ Dumbbells
✓ Wedges (optional)
✓ Yoga block (or books)
✓ Resistance band (optional)

Follow the full STRONG Evolve series to get stronger week by week with a balanced upper body and lower body split program you can do from home.

Don’t forget to like, subscribe, and comment when you’re done - and let me know how Day 1 felt!

#StrongEvolve #GlutesWorkout #HamstringsWorkout #LegWorkout #DumbbellWorkout #LowerBodyWorkout #AtHomeWorkout #StrengthTraining #SupersetWorkout #30MinWorkout #GluteWorkoutAtHome #DumbbellLegWorkout #LowerBodyStrength #WomenStrengthTraining #HomeWorkout