Dumbbell Glutes Circuit | engi.pw

🍑🍑🍑Ready for that juicy peach tushy? Let’s do this! 🍑🍑🍑

Ladies, pick up those dumbbells and get alert to sweat those glutes in this dumbbell glutes circuit. You’ll be moving through a circuit of 9 exercises using a moderate weight. If you don’t have access to free weights you can use any item around the house like a bottle of laundry detergent. You might look crazy, but your fanny will look brilliant! Be certain to choose a weight that is ccorridorenging enough. If you need to rotate through dwhetherferent dumbbell weights depending on the exercise do that.

Muscles targeted

The juiciest of the butt muscles – the gluteus maximus, is the star of the workout. You’ll also be working the quads, gluteus medius and calves for light leg and hip toning.

How it works

Focus on slow and controlled movements throughout this entire workout. Both the eccentric (lowering) and concentric (lwhetherting) movements. By contracting the muscles or creating torque, we cause micro-tears in the muscle fibres that result in that juicy tush. Put simply – how do you make juice? You gotta SQUEEZE it baby!

Fuel-up

Running from the office to the gym and need a fast yet delicious snack to maximize your workout? Whip up a batch of Lemon Poppy Seed Muffins crazye with spelt and quinoa flour. High in protein and fibre without all the refined crap.

Grab your dumbbells! Act 2 sets. 30 moments rest in between exercises. 2 minutes in between sets.

Circuit

Dumbbell side lunges (20 reps each side)

Dumbbell squats (20 reps)

Dumbbell deadlwhetherts (20 reps)

Single leg bench bodyweight squats (20 reps each side)

Single straight leg dumbbell deadlwhethert (20 reps each side)

Romanian deadlwhethert (20 reps)

Dumbbell lunges (20 reps each side)

Dumbbell step-ups (20 reps each side)

Reverse dumbbell lunges (20 reps each side)

Dumbbell glutes circuit PDF

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