Join our weekly newsletter and get access to our FREE workout guides!
https://bit.ly/JoinTxD

Get 20% off my FAVORITE workout apparel
https://bit.ly/TxD code TxD for 20% off

* * * * *
Want adfree and musicfree (timers only) access to all of our workout programs? Elevate your workout experience by becoming a premium member today. Thank you for supporting our channel's mission to provide you with valuable, free content to help you achieve your fitness goals.

Join Now: https://bit.ly/TIFFxDANjoin'>https://bit.ly/TIFFxDANjoin

* * * *

Welcome back! Today, we're going to dive into the BEST AtHome Glutes and Hamstrings Dumbbell Workout! This 30 minute workout is going to be the ultimate gamechanger for your lower body, and the best part is, you can do it right in the comfort of your own home.

For this workout, you'll need a set of dumbbells – I'll be using 30 lb dumbbells, but feel free to choose a weight that's comfortable for you. Additionally, you'll need one heavy dumbbell, and I'll be using an 80 lb dumbbell for that extra burn! Make sure you have a bench or a chair handy, and if you want to level up your workout even more, grab a glute band (though it's optional)!

So, get ready to sculpt those glutes and hamstrings and let's jump right into this killer workout! Don't forget to like, subscribe, and turn on notifications so you never miss a workout. Alright, let's get those glutes and hams fired up!

**SCROLL FOR WORKOUT DETAILS*

Free Resources:
New Post: The 5 Best Gym Shorts for Men (2024) https://bit.ly/5BestGymShorts
New Post: 30 Day Push Up Challenge (Free Calendar Download) https://bit.ly/30DayPushUpChallenge

Links:
✅ Get 20% Off My Favorite Apparel https://www.legends.com/?ref=tiffxdan Code: TIFFXDAN
LTK https://www.shopltk.com/explore/TIFFx...
Amazon MustHaves https://www.amazon.com/shop/tiffxdan
♀ Workout mat https://bit.ly/YoGorillaTD'>https://bit.ly/YoGorillaTD Use code TXD 10%
580lb adjustable dumbbells https://bit.ly/3evYP7M

YouTube Subscribe: https://bit.ly/TIFFxDAN
⭐ Premium YouTubeMembership: https://bit.ly/TIFFxDANjoin'>https://bit.ly/TIFFxDANjoin
Instagram: https://bit.ly/TIFFxDANIG
TikTok: https://bit.ly/TIFFxDANTT
My Music: https://bit.ly/TIFFxDANmusic

Workout Programs:
6 Week Shred I Playlist: https://bit.ly/6WeekShred1
6 Week Shred II Playlist: https://bit.ly/6WeekShred2
6 Week Shred III Playlist: https://bit.ly/6WeekShred3
Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱ Duration: 30 Minutes + Cool Down & Stretch workout)
♂ Equipment: Set of dumbbells, one heavy dumbbell, a bench or chair, and a glute band.
We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at https://bit.ly/YoGorillaTD'>https://bit.ly/YoGorillaTD and Use code TXD 10%
⏱ Intervals: 40 seconds work, 20 seconds rest; Finisher: 4 exercises, 20 seconds ea, no rest

Exercises for this 30 minute glutes and hamstrings dumbbell workout:

Hip Thrust Full Range
Hip Thrust Pulse
Hip Thrust Hold

Sumo Deadlift Full Range
Sumo Deadlift Pulses
Banded Lateral Squat Walk

RDL
RDL 11/2 Rep
RDL Slow

Curtsy Lunge R
Curtsy Lunge L
Banded Lateral Squat Walk

BStance RDL R
BStance RDL L
BStance RDL R 11/2 Rep
BStance RDL L 11/2 Rep

Goblet Clock Lunge R
Goblet Clock Lunge L
Banded Lateral Squat Walk

Glute Bridge Full Range
Glute Bridge Pulse
Glute Bridge Hold

Sumo Squat Full Range
Sumo Squat Pulses

Step Up R
Step Up L
Step Up R
Step Up L

FINISHER 20 SEC EACH, NO REST
Bulgarian Split Squat R
Bulgarian Split Squat L
Sit to Kneel
Sumo Squat Pulse

COOL DOWN & STRETCH

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!