Dumbbell Workout - Glutes & Core

Written on 03/08/2020
Jamie Gilliam

3-6 Rounds

Equipment Needed: Dumbbell, Kettlebell or Barbell. 

If performing as a mini workout as part of a larger workout, perform 3 rounds.  If perfoming as a single workout, perform 5-6 Rounds.

12 Deep Squats - Bodyweight to 52 lbs.  (DB, KB or BB)

12/12  Lateral Lunge Woodchops - 5 to 20 lbs.

12 Seahorses - Bodweight to 20 lbs. (modify - no bench or elevated rear leg. Just keep foot on floor)

12/12 Forward Lunge Woodchop 5 to 20 lbs. (modify - you can keep back leg straight and chop from chest height instead of from OH)

12 Frog Hip Thrusts - Bodyweight to 20 lbs.

12 Back Extensions - Use GHD Machine or Inflated Ball if possible.