Tiffany's Training

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Strength Glutes • Hamstrings

Dumbbell Glute and Hamstring Workout Build Strong Legs (25 Min No Bench At Home Burn)

25 min Intermediate Dumbbells No Jumping
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About This Workout

🔥 Torch your glutes and hamstrings in just 25 minutes with this dumbbell-only circuit! 💪🍑 4 circuits × 5 exercises (40s work / 20s rest) ⚖️ Balanced unilateral moves (Right & Left) 🚫 No bench, portable, timer-friendly ⏱️ Warm-up + cool-down included 🌟 Perfect for home or gym workouts 🏠 Hit play and follow along! ▶️🚀

Workout Chapters

  1. 0:00Intro
  2. 0:15Warmup
  3. 2:35Dumbbell Romanian Deadlift
  4. 2:55Circuit 1
  5. 3:37Reverse Lunge Right
  6. 4:36Reverse Lunge Left
  7. 5:37Glute Bridge Hold + Pulse
  8. 6:37Hamstring Walk No Weight
  9. 7:36Dumbbell Sumo Deadlift
  10. 7:57Circuit 2
  11. 8:37Curtsy Lunge Right
  12. 9:36Curtsy Lunge Left
  13. 10:38Single-leg Hamstring Hold Right
  14. 11:36Single-leg Hamstring Hold Left
  15. 12:37Staggered-Stance Deadlift
  16. 12:56Circuit 3
  17. 13:36Staggered-stance Deadlift
  18. 14:371 1/2 Sumo Squat
  19. 15:37Lean Lunge to Floor Touch Left
  20. 16:38Lean Lunge to Floor Touch Right
  21. 17:38Dumbbell Wide Stance Good Morning
  22. 17:57Circuit 4
  23. 18:37Side Lunge Right
  24. 19:36Side Lunge Left
  25. 20:37Glute Bridge March with Dumbbell
  26. 21:39Kneeling Glute Squeeze
  27. 22:36Cool-down

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