Скачать или смотреть HAMSTRING FIRE ! 🔥 Dumbbell Glutes & Legs Workout | 30 Min Strength Training for Women

This glutes & leg workout hits hard in just 30 minutes with supersets that combine heavy strength work and fast-paced burnouts for serious lower body gains. You’ll lift heavy, move fast, and finish each round with a dumbbell swing challenge to build strength, power, and endurance.

EQUIPMENT NEEDED:

Dumbbells
Bench
Floor mat

💪 FORMAT:

Each superset = 40 sec strength move → 20 sec burnout move → 20 sec rest
2 rounds of each superset
1-minute dumbbell swings after every superset
30 minutes total including warm-up & cool-down
___________________________________________________________________

⚡ WORKOUT DETAILS:

Superset 1
1️⃣Banded RDL  | 10kg/22 lbs + Good Morning Burnout | 10kg/22 lbs
1️⃣Banded Hip Thrust | 10kg/22 lbs + Banded Abduction Burnout

*SA KB Swing | 10kg/22 lbs

Superset 2
2️⃣DB Bulgarian (L) side | 10kg/22 lbs + BW Bulgarian
2️⃣DB Bulgarian (R) side | 10kg/22 lbs + BW Bulgarian

*SA KB Swing | 10kg/22 lbs

Superset 3
3️⃣Kickstand Deadlift (L) side + Balance & Row (L) side
3️⃣Kickstand Deadlift (R) side + Balance & Row (R) side

*SA KB Swing | 10kg/22 lbs

Superset 4
4️⃣ Lying Leg Raise (L) side + Fire Hydrant Kick (L) side
4️⃣ Lying Leg Raise (R) side + Fire Hydrant Kick (R) side

*SA KB Swing | 10kg/22 lbs

Finisher 2 x(30 secs work/10 secs rest)
1️⃣Hamstring Runner
2️⃣Table Top Hold
__________________________________________________________________

🧠 SET YOUR FITNESS WATCH TO:

“Strength Training” or “Weights” depending on the watch you’re wearing & the pace + weights you choose.
__________________________________________________________________

💌 Get Your FREE Monthly Workout Calendar:

My subscribers get a fresh training calendar and exclusive tips delivered monthly!

👉 https://mailchi.mp/garagefitnessgirl/...

___________________________________________________________________

🛒 SHOP MY EQUIPMENT (Affiliate):

Dumbbells I Recommend: https://amzn.to/4l9yIET

Training Bench: https://amzn.to/44kBVKp

Like the music? Find my playlist with the music I've used here:

https://share.epidemicsound.com/ayddb...

__________________________________________________________________

📲 STAY CONNECTED:

🎥 YouTube:   / @garagefitnessgirl  

📸 Instagram:  / garagefitnessgirl  

📝 Website: https://www.garagefitnessgirl.com

📥 Join my Inner Circle: Join this channel
   / @garagefitnessgirl  
_________________________________________________________________
💬 Drop a Comment:

Which Leg move made you feel strongest today?
#legsworkout #strengthtraining #garagefitnessgirl