30 Minute Glute & Delt At-Home Strength Workout | Glute Max and Medius | Anterior and Medial Delts

Grab dumbbells, a bench (or chair stool), a mat, a mini band (latex or fabric), and be near a wall for this 30 minute glute and delt strength workout. For resistance reference, I have a pair of 20lb, 8lb and 5lb dumbbells. For the mini band, I am recomending medium/moderate-heavier(ish) resistance. If you do not have a bench, replace it with something around the house like a chair, ottoman, actual stairs, etc. The band can be latex or fabric. You may want a mat, towel, and hydration around as well.
Today's focus is the glute medius, glute max, anterior delts, and medial delts. Today's format is dropset supersets into a burnout. The first exercise will be the more challenging variation of the superset. We will perform this exercise for 60 seconds. After that exercise, we switch up the exercise, and/or switch up the tempo and make our "drop". The second exercise will be performed for 60 seconds. Our third exercise is our burnout. We will perform this exercise for 30 seconds. After each superset, we will have a 15 second recovery before moving on to a new superset.
For the resistance, I will always tell you what I am using, but you and I may need different weight selections to feel challenged. You may be able to go heavier than me, or you may need to go lighter than me. Find a weight selection that feels challenging for you while maintaining really great form throughout. To make this workout feel challenging, be sure to push the weight on that first exercise. Ideally we want to get within 2 reps left in the tank (2RIR) before making the drop.
There will be a demo/upcoming exercise in the upper left hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below!

Skip to 3:25 to begin workout
Total Workout time: Approx 30 minutes
Total Time with Stretching: Approx 33 minutes

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Workout
60 sec, 60 sec, 30 sec, 15 sec recovery
DB SL thrust, L
DB Bstance thrust L
DB Bstance thrust pulses, L
(repeat on R)
DB 6 way raise
DB 4 way raise
DB Iso Hold pulses
-
DB Wall Assisted RDL L
DB Bstance RDL L
DB Bilateral RDL
(repeat on R)
DB Seated Shoulder Press
DB Standing Shoulder Press (grip change)
DB Thrusters
-
DB Sumo Stance RDL
DB Sumo Stance Squat
DB Sumo Pulses
-
DB Lu Raises
DB Front Raise
DB Bus Drivers
-
DB/Banded Top ROM Thrust slow
Normal Tempo
Pulse
-
DB Lateral Raise, slow
Normal Tempo
Iso Hold Alternating
-
DB/Banded Squat
Wall Sit Abductions
Burnout


Additional Add-Ons to Compliment this Workout:

Stretch
13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Re...  
20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle S...  
15 Minute Neck and Shoulder:    • 15 Minute Neck and Shoulder Release &...  
15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release ...  
25 Minute Full Body Stretch:    • 25 Minute Full Body Stretch for Sore ...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynam...  

Strength:
20 Minute Back and Biceps:    • 20 Minute Back & Biceps Dropset Worko...  

Cardio
30 Minute Continuous Cardio and Core, No Breaks:    • 30 Minute Continuous Cardio and Core ...  
30 Minute Low Impact Cardio, No Breaks:    • 30 Minute Low Impact Cardio Workout |...  
10 Minute HIIT Cardio:    • 10 Minute Cardio HIIT Workout | No Br...  
15 Minute Cardio (Kickboxing Inspired, No Equipment):    • 15 Minute Cardio Workout | No Equipme...  
15 Minute Cardio (Legs, Continuous):    • 15 Minute Bodyweight Only Leg Cardio ...  

Abs
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Onl...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  
20 Minute Full Core Workout:    • 20 Minute Full Core Workout | Bodywei...  

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