🌶 INTENSE GLUTES Workout With Dumbbells & Booty Band | TRI SETS | STRONG SUMMER DAY 12

Welcome to Day 12 of the Strong Summer Program! Today, we are doing an intense lower body workout that is all about the GLUTES!

We are focusing on all the muscles in our glutes - gluteus maximus, gluteus medius, and gluteus minimus. Of course, our hamstrings, quads, and thighs are getting a workout as well, but the focus is on the glutes.

This workout will truly challenge our muscle strength - but also our endurance as we are working in INTENSE TRI SETS. Remember to breathe and remember to control your tempo.

For this home booty workout, I will be using the following equipment:
2 X 25 LBS [11.5 KG]
2 X 35 LBS [16 KG]
BOOTY BAND
LONG BAND (OPTIONAL)
CHAIR/BENCH

WORKOUT EQUIPMENT & LEGGINGS: https://liketk.it/3CEE7

We will perform this glutes workout in the following format:
40 seconds per exercise & 20 seconds break between exercises
first & second exercise in each tri set is the same
third exercise in each triset is a pulsing variation of the first exercise (except a few exercises where we modify the exercise)
30 seconds rest after each tri set is completed
no tri set is repeated

Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs), please focus on keeping your back straight and your core engaged. For Bulgarian split squats, make sure you take advantage of the extra range of motion provided by the chair/bench and really go deep - if you can safely - to target the glutes. For all exercises, keep your core nice and tight throughout.

Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
   • 5 Min Warmup Routine For Home | NO JU...  

Thank you for joining & hope you enjoyed this workout!

Please let me know if you have any questions in the comments below.
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GLUTES Workout With Dumbbells & Booty Band | TRI SETS | STRONG SUMMER DAY 12 Workout Details:
00:00 Intro

01:59 TRI SET 1
BULGARIAN SPLIT SQUAT - RIGHT
BULGARIAN SPLIT SQUAT - RIGHT
BULGARIAN PULSE - RIGHT

05:09 TRI SET 2
BULGARIAN SPLIT SQUAT - LEFT
BULGARIAN SPLIT SQUAT - LEFT
BULGARIAN PULSE - LEFT

08:19 TRI SET 3
GOOD MORNING (BAND OPTIONAL)
GOOD MORNING
SEATED GOOD MORNING

11:29 TRI SET 4
ROMANIAN DEADLIFT PULL
ROMANIAN DEADLIFT PULL
SLOW TEMPO RDL PULL

14:39 TRI SET 5:
HIP THRUST
HIP THRUST
HIP THRUST PULSE

17:49 TRI SET 6
SUMO SQUAT
SUMO SQUAT
SUMO PULSE

21:00 TRI SET 7:
BRIDGE - RIGHT
BRIDGE - RIGHT
BRIDGE - RIGHT PULSE

24:15 TRI SET 8:
BRIDGE - LEFT
BRIDGE - LEFT
BRIDGE- LEFT PULSE

27:25 TRI SET 9:
CURTSY LUNGE & SIDE RAISE - RIGHT
CURTSY LUNGE & SIDE RAISE - RIGHT
CURTSY PULSE - RIGHT

30:35 TRI SET 10:
CURTSY LUNGE & SIDE RAISE - LEFT
CURTSY LUNGE & SIDE RAISE- LEFT
CURTSY PULSE

33:45 TRI SET 11:
DONKEY KICK - RIGHT
DONKEY KICK - RIGHT
DONKEY KICK - PULSE

36:55 TRI SET 12:
DONKEY KICK - LEFT
DONKEY KICK - LEFT
DONKEY KICK - PULSE

39:40 5 MIN BURNOUT:
REVERSE HYPER x 2
BRIDGE
FIRE HYDRANT - RIGHT
FIRE HYDRANT - LEFT

44:59 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.