TIFF x DAN

https://media5-us-west.cloudokyo.cloud/video/v5/8b/44/c0/8b44c01c-1520-4fd3-afe6-1b088641adcd/master.m3u8

Are you ready to absolutely light up 🔥 your glutes and hamstrings? This is the workout that will do it! The format for this lower body dumbbell workout is simple, but super effective. For most of the exercises you'll complete full range reps for 40s followed by 20s rest, then you'll repeat that exercise doing 1-1/2 reps for 40s before taking another 20s break. We'll repeat this format throughout the workout.

You will need a set of dumbbells for this leg workout (I'm using 30 lb / 14 kg dumbbells) and a bench, chair or couch will be used for split squats, glute bridges and hip thrusts.

This is a high volume leg workout and your glutes & hamstrings will be feeling it. If you get tired during any of the exercises be sure to take a break or slow down so you can focus on your form. Alternatively, you can always reduce the weight of your dumbbells to make it easier or increase weight for an added challenge. Whichever way you go, give it all you got and let's get through this leg workout together!

Warm up before your workout 
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw

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⏱️ Duration: 30 Minutes + Cool Down & Stretch
🏋️‍♂️ Equipment: Set of dumbbells (I'm using 30 lb/14 kg) and your mat.
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at https://bit.ly/YoGorillaTD and use code TIFFXDAN for 10%
⏱️ Supersets: 40 Seconds work, 20 seconds rest

Exercises for this 30 minute hamstrings and glutes workout with dumbbells:

0:20 Goblet Squat
1:20 1-1/2 Goblet Squat
2:20 Bulgarian Split Squat R
3:20 1-1/2 Bulgarian Split Squat R - Bodyweight
4:20 Bulgarian Split Squat L
5:20 1-1/2 Bulgarian Split Squat L - Bodyweight
6:20 Goblet Side Lunge R
7:20 1-1/2 Goblet Side Lunge R - Bodyweight
8:20 Goblet Side Lunge L
9:20 1-1/2 Goblet Side Lunge L - Bodyweight
10:20 Shoulders Elevated Hip Thrust
11:20 1-1/2 Shoulders Elevated Hip Thrust
12:20 RDL
13:20 1-1/2 RDL
14:20 Sumo Squat
15:20 1-1/2 Sumo Squat
16:20 Curtsy Lunge R
17:20 1-1/2 Curtsy Lunge R - Bodyweight
18:20 Curtsy Lunge L
19:20 1-1/2 Curtsy Lunge L - Bodyweight
20:20 Single Glute Bridge R
21:20 Single Glute Bridge L
22:20 Box Goblet Squat, Stand Up R
23:20 Box Goblet Squat, Stand Up L
24:20 Frog Pumps
25:20 Elevated Glute Bridge
26:20 Hamstring Bridge
27:20 Hamstring March
28:20 Deadlift
29:20 1-1/2 Deadlift

Finisher 30s each, no rest
30:20 Hip Thrust Pulses
30:40 Sumo Squat Pulses
31:00 Glute Bridge Pulses
31:20 Frog Pump Pulses

Cool Down + Stretch

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TIFF x DAN 

DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.

TIFF x DAN

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