IRON Series 30 Min Dumbbell Glute Workout – Iron Glutes | 28

30 Min Dumbbell Glute Workout – Iron Glutes is Day 28 in Caroline Girvan‘s Iron Series. OMG this workout was brutal! I think Caroline saved some of her most torturous workouts for the end of the series! This is a lower body burn out workout. The focus is on the glutes, but you work everything in your lower body. Caroline was burning out, too. Since this workout is only 42 minutes, I had a finisher workout lined up but my legs were so fried and fatigued at the end of this workout, I just went to the stretch. Which, btw, is an excellent stretch. She stretches out your entire lower body very nicely and even gives you pigeon pose. However, even during the stretch she keeps you working since at the end of the pigeon pose she adds a quad stretch onto it. Not the easiest stretch but it does the job!

This workout is made up of both supersets and trisets. For the supersets, the first exercise is done for 60 seconds and the second exercise is done for 30 seconds (90 seconds of work). Then you get a 30 second rest/recovery. For the trisets, each exercise is done for 30 seconds back to back (90 seconds of work). Then you get a 30 second rest/recovery. However, the first part of the workout is made up of exercises that have no rest/recoveries and serves as a sort of warm up. All of the interval and recovery lengths are listed in the breakdown below. There is a timer in the upper left hand side of the screen counting down your intervals and recovery. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” and visual cues to keep you on track.

30 Min Dumbbell Glute Workout – Iron Glutes is 41:59 minutes; 1:57 minute intro, no warm up and 4:50 minute stretch. Equipment: dumbbells, a booty band/resistance loop, a chair or bench 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 one 15kg/33.1 pound dumbbell. The weights listed below are what I used.

1. Clam (slow) for 60 seconds (band is around thighs just above knees, lay on side w/ knees bent, slowly open and close top leg)
2. Clam hold for 30 seconds (same position as #1, but keep legs open at top of lift and hold isometrically)
3. Clam at a faster pace for 30 seconds
4. Straight leg lift (slow) for 60 seconds (still laying on side, legs extended straight, slowly raise and lower top leg)
5. Repeat #4 to a faster pace for 30 seconds
6. 30 second rest
7. Repeat #1-6 on other side of body
8. Hip thrusts slow for 60 seconds (place booty band around thighs, lean back against your bench or step, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor, slowly raise and lower hips) (one 45# DB)
9. 1/2 rep hip thrusts for 30 seconds (same position as #8, raise hips but only lower hips halfway) (one 45# DB)
10. 30 second rest
11. Repeat #8-10
12. Hip thrust x5 pulses for 60 seconds (same position as #8, raise hips to top of lift and pulse hips upward 5 times) (one 45# DB)
13. Repeat #12 for 30 seconds but only pulse once before lowering hips (one 45# DB)
14. 30 second rest
15. Repeat #12-14
16. Staggered thrusts for 30 seconds (remove booty band, lean back against your bench or chair, one heavy DB on hips, step one foot out away from other foot so the majority of the weight is all on foot closest to you, raise and lower hips in this position) (one 45# DB)
17. Hold isometrically at top of staggered thrust for 30 seconds (one 45# DB)
18. Repeat #16
19. 30 second rest
20. Repeat #16-19 on other side of body
21. Forward leaning Bulgarian lunge for 60 seconds (stationary lunge, back foot is elevated on chair behind you, torso is hinged forward over front leg, hold one DB in same side hand as back leg) (one 25# DB)
22. Body weight half reps for 30 seconds (lower to bottom of forward leaning Bulgarian lunge but only raise halfway)
23. 30 second rest
24. Repeat #21-23 on other side of body
25. Repeat #22 for 60 seconds
26. Full range forward leaning body weight Bulgarian lunge for 30 seconds
27. 30 second rest
28. Repeat #25-27 on other side of body
29. Body weight single leg hip thrusts for 30 seconds (lean back on your chair/bench, one foot is on floor and other leg is raised, raise and lower hips/glutes)
30. Hold isometrically at top of single leg hip thrust for 30 seconds
31. Repeat #29
32. 30 second rest
33. Repeat #29-32 on other side of body

Finisher:

1. Full range hip slow thrusts for 30 seconds (place booty band around thighs, lean back against your bench or step, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor, slowly raise and lower hips) (one 45# DB)
2. Repeat #1 but for half reps for 30 seconds (raise hips but only lower halfway) (one 45# DB)
3. Faster pace burn out for 30 seconds (repeat #1 but to a faster pace) (one 45# DB)

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