Day 18: 30 Min BACK & GLUTE Dumbbell Workout [Posterior Chain SUPERSETS] // 6WS3

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Time to sculpt your back into a work of art and fire up your glutes like never before with Day 18 of 6WS3! This dumbbell workout is all about posterior chain supersets, where we'll pair two exercises back-to-back for 30 seconds each, with no rest in between. We're finishing this superset workout with a brutal 3-minute finisher featuring 6 exercises for 30 seconds each – non-stop. Hit play, follow along, and let’s have a great workout! #6WS3 #Supersets #DumbbellWorkout

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Workout Details:
⏱️ Duration: 30 minute workout + 4 minute cool down
🏋️ Equipment: A set of dumbbells and a non-slip workout mat
💪🏽 Dumbbell: For reference only, I’m using 30 lb / 14 kg dumbbells
⏱️ Intervals: Supersets: x2–30 second exercises back-to-back, 30 seconds rest between supersets // 3 minute finisher (30/30/30/30/30/30, no rest between exercises)

Exercises for this 30 minute back and glutes superset workout:

0:29 Bent Over Row
0:59 Dumbbell Swing

1:59 Bent Over Supinated Row
2:29 Dumbbell Good Morning

3:29 Plank Row
3:59 Dumbbell Push Ups

REPEAT

9:29 RDL
9:59 RDL Partials

10:59 B-Stance RDL R
11:29 B-Stance RDL Partials R

12:29 B-Stance RDL L
12:59 B-Stance RDL Partials L

REPEAT

18:29 Bent Over Row R
18:59 Rear Delt Row R

19:59 Bent Over Row L
20:29 Rear Delt Row L

REPEAT

24:29 Rear Lunge R
24:59 Curtsy Lunge R

25:59 Rear Lunge L
26:29 Curtsy Lunge L

REPEAT

FINISHER 30/30/30/30/30/30
30:29 Sumo Deadlift
30:59 Sumo Deadlift Partials
31:29 RDL
31:59 RDL Partials
32:29 RDL to Bent Over Row
23:59 RDL to Upright Row

33:49 Cool Down + Stretch

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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!