Train your core and glutes together in this 30 minute dumbbell session. Controlled exercises target your abs, obliques and glutes, with a focus on strength and stability from start to finish. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-abs-and-glutes-workout-with-dumbbells This is a follow along workout designed for home, with no talking from me so you can settle into the rhythm of each movement. You work for 50 seconds, then take a 10 second break, and a beep tells you when the next block begins. All you need to do is press play and move with me. I am using one pair of 7.5 kg (16.5 lbs) dumbbells here. Adjust the weight to suit you so you can keep good form throughout the session. You will also need a chair or couch for the Bulgarian split squats and hip thrusts, and a glute resistance band is optional for the hip thrusts. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want to strengthen your core and glutes at home - Like straightforward, no nonsense strength training - Want to combine lower body and core work in one 30 minute session - Prefer clear, controlled movements you can follow without instruction Set up your dumbbells and chair, and enjoy the work you put in today. RELATED PLAYLISTS ABS & CORE: https://www.youtube.com/playlist?list=PL5plC0cg6M73zL1fDNDgT3KBtEd9mdq-E ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE WORKOUT CHAPTERS 0:00 Intro 0:25 SUMO SQUAT 1:25 SIDE LUNGE 2:25 SIDE LUNGE 3:25 REV. LUNGE 4:26 REV. LUNGE 5:26 ROMANIAN DEAD-LIFT 6:26 B-STANCE RDL 7:26 B-STANCE RDL 8:26 OVERHEAD DB. PASS TO LOW CHOP 9:26 TWIST + MARCHES 10:26 REVERSE CRUNCH 11:26 CRUNCH HOLD SCISSORS 12:26 TWIST 13:26 DEAD-BUG 14:27 DEAD-BUG 15:27 SIT-UP 16:27 COCOON 17:27 HIGH PLANK - OPP. ARM LEG LIFT + DB. PULL-THROUGH 18:27 HALF KNEELING WINDMILL 19:27 HALF KNEELING WINDMILL 20:27 THREAD THE NEEDLE + KNEE TO ELBOW 21:27 THREAD THE NEEDLE + KNEE TO ELBOW 22:27 BULGARIAN SPLIT SQUAT 23:27 BULGARIAN SPLIT SQUAT 24:28 BULGARIAN SPLIT SQUAT 25:28 BULGARIAN SPLIT SQUAT 26:28 STAGGERED HIP THRUST + 3 SEC. HOLD 27:28 STAGGERED HIP THRUST + 3 SEC. HOLD 28:28 STAGGERED HIP THRUST + 3 SEC. HOLD 29:28 STAGGERED HIP THRUST + 3 SEC. HOLD