41 Min Glutes & Hamstrings Strength: Day 31 of HR12WEEK 5.0
Heather Robertson- Duration
- 40 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~283 kcal
Glutes and hamstrings in 41 minutes: two straight-set circuits and a bridge finisher with dumbbells, a mat and a resistance band.
Day 31 of the HR12WEEK 5.0 plan starts with a resistance band warm-up to wake up the glutes, then works through two circuits of 40 seconds on and 20 off, repeating each exercise three times in a row for serious muscle fatigue. A side-lift and bridge finisher and a cool-down close the session.
Collections
Equipment setup
Who Is It For?
Anyone with some strength training experience, dumbbells, a mat and a resistance band who wants a focused glute and hamstring day at home.
Who Is It Not For?
Not ideal for complete beginners or without dumbbells and a band, since the circuits rely on loaded deadlifts, squats and curtsy lunges.
Key Benefits
Builds glute and hamstring strength with deadlifts, squats, curtsy lunges and bridges, after a band warm-up that gets the glutes firing.
Things to Keep in Mind
Choose dumbbells that keep your form clean through all three straight sets, and go lighter on squats and lunges if your knees or lower back complain.
Frequently Asked Questions
Duration
Equipment
Est. Calories
Keep exploring
Related Workouts
IRON Series 28: 30 Min Iron Glutes Dumbbell Workout
IntermediateDumbbellsGlutesLow Impact
by Caroline Girvan
41 Min Glutes & Hamstrings Strength: Day 26 of HR12WEEK 5.0
IntermediateDumbbellsGlutesLow Impact
by Heather Robertson
40 Min Upper Body Strength: Day 12 of HR12WEEK 5.0
IntermediateDumbbellsUpper bodyLow Impact
by Heather Robertson
Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Mat
Used in this session