Tiffany's Training

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Circuit Glutes • Hamstrings

Glute and Quad Leg Workout with Dumbbells in 30 Minutes (At Home Intense Leg Day Burn)

30 min Intermediate Dumbbells No Jumping
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About This Workout

🦵Ignite your glutes and legs with my 30-Minute Glute & Leg Launch! This powerful workout targets your gluteus maximus, medius, and minimus, plus quads and hamstrings, with 3 sets of 8 dynamic dumbbell exercises. Kick off with a 3-minute warm-up, crush a 24-minute main circuit, and wrap up with a 3-minute cool-down. Grab your dumbbells and let’s launch that lower body! Subscribe for more routines and fitness tips!

Workout Chapters

  1. 0:00- Intro
  2. 3:16- Goblet Squats
  3. 3:37- Circuit 1
  4. 4:16- Lateral Lunge with Dumbbell
  5. 5:16- Romanian Deadlift
  6. 6:16- Dumbbell Hip Thrust
  7. 7:17- Curtsy Lunge with Dumbbell
  8. 8:17- Dumbbell Sumo Squat
  9. 9:16- Single-Leg Romanian Deadlift (Right Leg)
  10. 10:17- Single-Leg Romanian Deadlift (Left Leg)
  11. 11:17- Dumbbell Glute Bridge
  12. 12:17- Goblet Squats
  13. 12:38- Circuit 2
  14. 13:16- Lateral Lunge with Dumbbells
  15. 14:16- Romanian Deadlift
  16. 15:16- Dumbbell Hip Thrusts
  17. 16:16- Curtsy Lunge with Dumbbells
  18. 17:16- Dumbbell Sumo Squat
  19. 18:16- Single-Leg Romanian Deadlift (Right Leg)
  20. 19:16- Single-Leg Romanian Deadlift (Left Leg)
  21. 20:16- Dumbbell Glute Bridge
  22. 21:15- Goblet Squats
  23. 21:35- Circuit 3
  24. 22:15- Lateral Lunge with Dumbbell
  25. 23:16- Romanian Deadlift
  26. 24:16- Dumbbell Hip Thrusts
  27. 25:16- Curtsy Lunge with Dumbbells
  28. 26:16- Dumbbell Sumo Squat
  29. 27:16- Single-Leg Romanian Deadlift (Right Leg)
  30. 28:15- Single-Leg Romanian Deadlift (Left Leg)
  31. 29:16- Dumbbell Glute Bridge
  32. 30:16- Cool Down

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