Build stronger glutes and hamstrings with this 30 minute dumbbell session for your lower body. The exercises target your glutes, hamstrings, and posterior chain, and you can train along at home or in the gym. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-glutes-and-hamstring-workout-with-dumbbells This lower body strength workout is designed for training at home, and there is no talking, so you can simply follow along with me from start to finish. A beep signals the change between blocks, each work block lasts 50 seconds, and you get a 10 second break before the next exercise begins. I am using a pair of dumbbells at 7.5 kg (16.5 lbs) each. Choose the weight that matches your level. Go lighter if you are a beginner or want to focus on form, and go heavier only if you can keep good control throughout the session. 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 Sessions you can use: - WARM-UP: https://youtu.be/8kl8FNRpfSg - COOL-DOWN: https://youtu.be/eJfHZ-0maBM This workout is perfect if you: - Want to strengthen your glutes and hamstrings with dumbbells - Are looking for a focused lower body strength session - Like training your posterior chain - Prefer a follow along workout you can do at home Grab your dumbbells, focus on control, and enjoy every rep. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ WORKOUT CHAPTERS 0:00 Intro 0:25 BULGARIAN SPLIT SQUAT - 7.5KG X2 1:25 BULGARIAN SPLIT SQUAT 7.5 KG 2:25 BULGARIAN SPLIT SQUAT 3:25 BULGARIAN SPLIT SQUAT - 7.5KG X2 4:26 BULGARIAN SPLIT SQUAT 7.5 KG 5:26 BULGARIAN SPLIT SQUAT 6:26 SINGLE LEG RDL 7.5 KG X2 7:26 SINGLE LEG RDL + TWIST - 7.5 KG 8:26 SINGLE LEG RDL 7.5 KG X2 9:26 SINGLE LEG RDL + TWIST - 7.5 KG 10:26 SINGLE LEG HIP THRUST - 7.5KG 11:26 SINGLE LEG HIP THRUST - 7.5KG 12:26 RDL-7.5KGX2 13:26 COSSACK SQUAT - 7.5 KG 14:26 COSSACK SQUAT - 7.5 KG 15:27 SUMO SQUAT - 7.5KG X2 16:27 CLAMSHELL-7.5 KG 17:27 CLAMSHELL - 7.5 KG 18:27 REV. LUNGE - 7.5KG X2 19:27 REV. LUNGE - 7.5KG X2 20:27 CURTSY SQUAT - 7.5KG X2 21:27 CURTSY SQUAT - 7.5KG X2 22:27 SINGLE LEG DEAD-LIFT 23:27 SINGLE LEG DEAD-LIFT 24:28 ELEVATED SINGLE LEG GLUTE BRIDGE 25:28 ELEVATED SINGLE LEG GLUTE BRIDGE 26:28 ELEVATED GLUTE BRIDGE - 7.5KG X2 27:28 SINGLE LEG HAMSTRING BRIDGE HOLD 28:28 SINGLE LEG HAMSTRING BRIDGE HOLD 29:28 HAMSTRING BRIDGE HOLD