IRON Series 30 Min Dumbbell Glute Workout – Supersets | 18

30 Min Dumbbell Glute Workout – Supersets is Day 18 in Caroline Girvan‘s Iron Series. Another lower body glute burner! My legs were feeling more fatigued than usual this morning. By the time we got to the lunges (#15 below), my glutes were already so fried that even the 30 second rest between exercises didn’t feel like enough! My right glute (the one being worked) was burning from the very beginning of the super set! As usual, an excellent and intense focused glute workout from Caroline. And not just the glutes get worked–the entire lower body gets worked but the focus is on the glutes. Because my legs were more fatigued than usual, rather than doing a finisher workout, I just added on a long, deep lower body stretch to the end.

As the title indicates, this is a superset workout done interval style. You will do 2 exercises back to back, each for 45 seconds (90 seconds of work total) followed by a 30 second rest. The very first exercise is a warm up and you do it for 90 seconds and I indicate that in the breakdown below. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

30 Min Dumbbell Glute Workout – Supersets is 40:27 minutes; 2:43 minute intro, no warm up and 3:15 minute stretch. Equipment: dumbbells, a booty band/resistance loop, a chair or bench, a yoga block and a fitness mat. Optional is a towel to protect your hips during hip thrusts. Caroline is using one 30kg/66.1 pound dumbbell and 2 15kg/33.1 pound dumbbells. The weights listed below are what I used.

1. Warm up walks for 90 seconds (with band around thighs just above knees, lower into a partial squat and walk laterally/to the side and back)
2. 30 second rest
3. Sumo deadlift (pause at bottom) (with legs in sumo position, hinge torso forward deadlift style as you squat) (one 57.5# DB)
4. Body weight half reps (same position as #3 (sans DB), lower to bottom of sumo deadlift and only raise halfway)
5. 30 second rest
6. Repeat #3-5
7. Banded hip thrusts slow (lean back against your bench or step, band around thighs/above knees, knees bent and open so there is tension on band, feet on floor and one heavy DB on hips, keep legs open so there is constant tension on the band, raise and lower hips slowly) (one 47.5# DB)
8. Hold! (same position as #7 but keep hips raised isometrically entire interval) (one 47.5# DB)
9. 30 second rest
10. Repeat #7-9
11. Hip thrust pulses (same position as #7, but remove booty band and legs are wider apart, lift hips to top of hip thrust and pulse hips upward) (one 47.5# DB)
12. Full range hip thrusts (one 47.5# DB)
13. 30 second rest
14. Repeat #11-13
15. Elevated lunge x2 DBs (static/stationary lunge holding a DB in each hand, front foot is elevated on yoga block) (20# DBs)
16. Body weight forward leaning lunge (front foot is still on yoga block, static/stationary lunges with torso hinged forward over front leg)
17. 30 second rest
18. Repeat #15-17 on other side of body
19. x1 dumbbell rear step lunge (front foot is still elevated on yoga block, step back into reverse lunge holding one DB in same side hand as leg that is stepping back) (one 22.5# DB)
20. Repeat #1 but body weight/no DB, tap hand to floor beside front foot/yoga block when in lunge
21. 30 second rest
22. Repeat #19-21 on other side of body
23. Band only hip thrusts  (lean back against your bench or step, band is around thighs just above knees, knees bent and open so there is tension on band, feet on floor, keep legs open so there is constant tension on the band, raise and lower hips)
24. Hold and thrust every 15 seconds (same position as #23 but keep hips raised isometrically at top of lift for 15 seconds then lower hips and raise them to repeat)
25. 30 second rest
26. Repeat #23-25
27. x1 leg thrust pulse (remove booty band, lean back against your bench or step, knees bent, one foot is flat on floor and other leg is raised, raise hips to top of lift and pulse them upward entire interval)
28. Full range x1 leg hip thrust (same position as #27 but raise and lower hips full range)
29. 30 second rest
30. Repeat #27-29 on other side of body

Finisher: (3 minutes w/ no rests/recoveries)

1. Lateral walk for 60 seconds (with band around thighs just above knees, lower into a partial squat and walk laterally/to the side and back)
2. Squats for 60 seconds (body weight squats with band still around thighs)
3. One side abduction for 15 seconds (band is still around thighs, step one foot out and back in)
4. Repeat #3 on other leg
5. Faster walk for 30 seconds (repeat #1 but at a faster pace)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.