This 30 minute legs and glutes workout with dumbbells targets your glutes, quads, hamstrings and calves with effective weighted exercises. It is a lower body strength session built on controlled movements that help you build strength, improve stability and create more lower body power. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-legs-and-glutes-workout-with-dumbbells The whole session is designed for training at home, and there is no talking, so you can simply follow along with me from start to finish. Each work block lasts 50 seconds and is followed by a 10 second break, with a beep between blocks so you always know when to switch. Just set up your weights, press play and move with me. In this workout I am using two kettlebells at 7.5 kg (16.5 lbs) each. You can use dumbbells or kettlebells, and you should always choose a weight that matches your current level and allows you to keep good form from start to finish. You will also need a small chair or a couch for the Bulgarian Splits, plus a towel, another pair of dumbbells or a yoga block to support your heels during the Goblet Squat with Elevated Heels. 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 a legs and glutes workout you can do at home - Are looking for a lower body dumbbell workout with no unnecessary complexity - Want to strengthen your glutes, thighs and legs with weights - Need a 30 minute leg workout that is challenging and efficient Grab your weights, focus on control and let's train legs and glutes together. 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 0:26 SQUAT HOLD -ALT. FRONT LUNGE 1:26 COSSACK SQUAT 2:26 COSSACK SQUAT 3:26 COSSACK SQUAT SHIFTS 4:26 REV. LUNGE PULSES + KNEE DRIVE 5:26 REV. LUNGE PULSES + KNEE DRIVE 6:26 ELEVATED HEELS GOBLET SQUAT 7:26 ELEVATED HEELS GOBLET SQUAT PULSES + FRONT LUNGE 8:26 CURTSY TO REV. LUNGE 9:27 CURTSY TO REV. LUNGE 11:27 B-STANCE SQUAT 12:27 B-STANCE SQUAT 13:27 B-STANCE RDL 14:27 B-STANCE RDL 15:27 CLAM SHELL 16:27 CLAM SHELL 17:27 LYING HAMSTRING CURL 18:27 HALF KNEELING STEP-UP KNEE DRIVE 19:28 HALF KNEELING STEP-UP KNEE DRIVE 20:28 SINGLE-LEG HEEL RAISE 21:28 SINGLE-LEG HEEL RAISE 22:28 HEEL RAISES 23:28 SPLIT SQUAT 24:28 SPLIT SQUAT 25:28 WALKING LUNGES 26:28 SUMO PULSES 27:28 BULGARIAN SQUAT 28:28 BULGARIAN SQUAT 29:29 WALL-SIT