30-Min Dumbbell Strength & Conditioning Workout | Glutes, Back & Core (Day 9)
Автор: Kristina Paske
Загружено: 2025-11-03
Просмотров: 245
Welcome to Day 9 of my 4-Week Full-Body Superset Series!
This 30-minute dumbbell workout targets your glutes, back, and core through powerful supersets that combine strength and conditioning. You’ll build lower-body power, upper-body definition, and serious core stability - all in one efficient session.
Workout Format:
45 sec work and 20–30 sec rest (longer rest after each superset)
3 Supersets + Core Finisher
~30 min total
Workout Breakdown:
Superset 1: Deficit Reverse Lunge (heavy) + Hip Thrusts
Superset 2: Renegade Row + Alternating Snatch
Superset 3: Upright Row + Chest-Supported Rear Delt Row
Finisher: Crunches + Lying Leg Raise + Weighted Sit-Ups
You’ll Need:
1. Dumbbells (medium to heavy)
2. Mat
3. Optional: yoga block (or books) and chair
Focus:
Glute & back strength
Core control
Muscular endurance
Total-body conditioning
Tips for Best Results:
Warm up 5-10 min before (try my warm-up: • 9 Min Dynamic Full Body Warm-Up | Perfect ... )
Move with control - focus on form and mind-muscle connection
Stay consistent and track your weights weekly
Breathe through the burn - you’ve got this!
Ready to sweat and get strong? Hit PLAY and let’s crush Day 9 together 💥
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