This 35-minute lower body session puts the focus on your glutes, with work for your hamstrings and quads as well. It starts with a mini resistance band warm-up to activate the muscles, moves into the main work with kettlebells or dumbbells, and finishes with a cooldown. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/35-min-lower-body-workout-glutes-focus This is a follow-along workout designed for training at home, with no talking from start to finish. Each work block lasts 50 seconds, followed by a 10-second break, and a beep lets you know when it is time to move on to the next block. You can simply press play, watch the screen, and keep your attention on your movement instead of counting. The session builds lower body strength and endurance while also working on stability, which supports everyday movements such as walking, running, and lifting. What you need: - A mini resistance band for the warm-up - Kettlebells or dumbbells for the main workout The mini band warm-up is included at the beginning, and a cooldown is included at the end to finish the session. This workout is perfect if you: - Want a lower body session with the focus on your glutes - Train with kettlebells or dumbbells and a mini resistance band - Prefer a follow-along video with no talking - Like having the warm-up and cooldown included Take it at your own pace and enjoy every round. 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 0:22 SQUAT SIDE-STEP 1:22 SQUAT DIAGONAL BACK-STEP 2:23 B-STANCE SQUAT + KICKBACKS 3:23 B-STANCE SQUAT + KICKBACKS 4:23 SIDE WALKS 5:23 KNEELING KICKBACKS 6:23 KNEELING KICKBACKS 7:23 FROG PUMPS 8:23 CLAMSHELL 9:23 CLAMSHELL 10:23 DEFICIT REVERSE LUNGE 11:23 DEFICIT SPLIT PULSE 12:24 REVERSE LUNGE 13:24 DEFICIT SPLIT PULSE 14:24 BULGARIAN SPLIT SQUAT 2 KB. 15:24 BULGARIAN SPLIT SQUAT 1KB 16:24 BULGARIAN SPLIT SQUAT + 3 SEC HOLD 17:24 BULGARIAN SPLIT SQUAT 2 KB. 18:24 BULGARIAN SPLIT SQUAT 1KB 19:24 BULGARIAN SPLIT SQUAT + 3 SEC. HOLD 20:24 HIP THRUST 21:24 HIP THRUST 22:25 SINGLE LEG HIP THRUST 23:25 SINGLE LEG HIP THRUST 24:25 GOOD MORNINGS + BULGARIAN SQUAT 25:25 GOOD MORNINGS + BULGARIAN SQUAT 26:25 SQUAT + BULGARIAN SQUAT 27:25 SQUAT + BULGARIAN SQUAT 28:25 BULGARIAN SQUAT PULSES 29:25 BULGARIAN SQUAT PULSES 30:25 FIGURE 4 STRETCH 31:25 FIGURE 4 STRETCH 32:26 PIGEON POSE 33:26 PIGEON POSE 34:26 LYING DOWN FIGURE 4 STRETCH 35:26 LYING DOWN FIGURE 4 STRETCH