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15-Minute One Dumbbell Booty Burn

Welcome to my 15-minute lower body glutes workout using one heavy dumbbell. This is a challenging, easy to follow lower body burn that’s super effective in working all of your glutes muscles in a challenging no-repeat format. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 13 glutes exercises. Each exercise is 45 seconds. The purpose of the workout is to strengthen and build endurance in your lower body. I used 15 lb (6.8 lb), 20 lb (9.1 kg) and 25 lb (11.3 kg) weights.

Workout Video:

Workout Breakdown:

There are 13 exercises in this workout. Perform each move for 45 seconds and then rest for 15 seconds.

Exercises

  1. Curtsy, Reverse Lunge + Side Lunge (R)
  2. Curtsy, Reverse Lunge + Side Lunge (L)
  3. Split Stance Dead Lift (L)
  4. Split Stance Dead Lift (R)
  5. Dead Lift + Squat
  6. Crossover Lunge + Glute Kickback (L)
  7. Crossover Lunge + Glute Kickback (R)
  8. Sumo Squat
  9. Front Lunge Step Up (L)
  10. Front Lunge Step Up (R)
  11. Good Morning
  12. Standing Donkey Kick (R)
  13. Standing Donkey Kick (L)

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