IRON Series 30 Min Glute Workout - Dumbbell Lower Body | 3

The glutes stabilise our hips and pelvis and are required to provide the correct alignment to the pelvis. Even balancing on one leg… and running which is always alternating single leg movements.

Providing support to the lower back, reducing knee and lower back pain plus the many benefits to training overall promote longevity in day to day activities and training.

Strengthening your glutes will have a lasting impact on reducing risk of injury whether you are running, walking or lifting.

In this 30 minute workout we will isolate, activate and engage the glute muscles focusing on hip extension and abduction.

For this workout, you will need some dumbbells, a barbell or even a kettlebell!

Aside from the weight, you will need a mat and a glute band.

I will also be using a small sofa that is quite rigid for hip thrusts and Bulgarian lunges. If you prefer, you can perform bridges on the mat and regular lunges with a forward leaning tilt!

The dumbbells I am using for your reference are 1 x 30kg primarily and 1x 15kg for the Bulgarian lunges!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

ACTIVATION (60/30/60)
ABDUCTION - BRIDGE - UPRIGHT ABDUCTION

30kg
BANDED HIP THRUST (PAUSE AT TOP)
BANDED HIP THRUST (PAUSE AT TOP)

30kg
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PAUSE AT TOP)

30kg
STAGGERED HIP THRUST
SWITCH SIDE!

30kg
SUMO DEADLIFT SQUAT (pause at bottom)
SUMO DEADLIFT SQUAT (pause at bottom)

15kg
BULGARIAN LUNGE
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BODYWEIGHT X1 LEG HIP THRUST
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!

B/W BANDED HIP THRUST BURN OUT!
30/30/30…

FULL RANGE!
1/2 REPS!
FULL RANGE!
PULSES!
FULL RANGE!
HOLD!
FULL RANGE!

You will notice I am less focused on just lifting the weight.. I am thinking constantly about how I am contracting my glutes in order to move.

The glute band should be utilised as best as you can… there is a lot of resistance so use it! At the top… bottom.. and during lifting and lowering! Constant tension when hip thrusting to get the most out of each rep!

Glutes definitely were isolated, activated and engaged throughout!

👊🏼🤩

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[jlh]

I’m definitely preferring this style of workout in the Iron series: the longer working times with less exercises, and the exercises themselves are pressing, pulling, hinging, etc motions. Nothing crazy and out of the box, (like some other influencer workouts). That’s exactly what I wanted from a program! Thanks Caroline

[heidiraidma]

Thank you for having the playlists and programs available, even in 2024! Really appreciating these workouts!

[nanikolohe]

Yo. This lady throws down amazing workouts and she doesn’t talk through the music. I’m genuinely obsessed.

[Michelle-rogn]

Can we just take a moment to appreciate how amazing these workouts are and how much effort is put in to them. Thank you Caroline for motivating me everyday to workout!

[shelleyc]

I just finished the IRON series and am going back for another round. I’ve done HIIT, cardio mix with strength, running, and I’ve discovered this is my favorite kind of workout. It is straight to the point, no jumping, and I feel strong and great after every workout. Thank you so much Caroline for offering such a great variety of workouts to help people find what works best for them in whatever season. These workouts are challenging, yet doable for all levels with modifications. Thank you for making h them free with no ad popups. You’ve given us all a gift! And, you are stunningly beautiful inside and out!

[pamelawoods]

Loving this series focusing on lifting! Simple and focused to isolate - perfection! And beautiful colors also 😀 - I can’t wait to finish this one

[jenmal]

I have never been so happy to see the word “DONE” 😅😅

[kelijensen]

Not gonna lie..I cried when j knew I had to do glutes today. I am sore from Day 1 and Day 2..lowered my weights and pushed through Day 3. These workouts are EVERYTHING!

[wyntersituation]

I am so glad Caroline, you are making your workouts 30 min now. I think they are very doable for most people in busy lives. Please keep up the 30 min workouts.

[IzzyRAM]

A year ago. I could not do more than a handful of Bulgarian lunges without weights. But today I'm using 27.5 lbs ! It's a great feeling to be stronger 💪

[teresacamp]

Anyone else just get the biggest smile after finishing these workouts? Seriously such an amazing feeling <33

[TizzletotheGs]

I just wanted to take a quick minute to thank you for all of your incredible workout videos. As someone who has found it very difficult to find free, realistic workouts that I can do daily, I genuinely appreciate your passion and dedication for making all of your content widely available! Thank you for such motivating content that real people who are trying to maintain a healthy lifestyle can relate to. <3

[that_bieberchic]

My daughter and I are obsess with these workouts!!! We love that ONLY talk at the beginning and not thru the workouts
. TY😊

[Rocio]

The iron series workout are incredibly, is free but feels like a premium experience. From start to finish, the program is perfect. The timing of each session is spot on, making it easy to fit into a busy schedule. The explanations for each exercise are clear and detailed, ensuring that I understand exactly what to do and how to do it correctly.

The tips provided throughout the workouts are invaluable, helping me improve my form and maximize the effectiveness of each exercise. The cool-down stretches at the end of each session are comprehensive and help me wind down properly, preventing any post-workout stiffness.

I'm on my second day, and I already feel more confident about the positive changes this program will bring. Each workout is enjoyable, motivating, and well-structured.

I want to congratulate Caroline for such an outstanding job and express my gratitude for the immense time and effort put into this program. Thank you for making such a high-quality workout accessible to everyone. Thumbs up for an excellent program!

[MsGeminiGodess]

I’m on my third round of this series! I’ve seen amazing positive changes in my body and even my mental health! I love challenging myself with these workouts! God bless ♥️✨

Edit: typo

[ThePartxX]

Let’s set our glutes on fire! Can’t wait to finish this workout and feel as amazing as always afterwards! 😍

[satpreetpardesi]

I have never sweated soo much from a 30 min glute work out! I’m so glad I found your series!

[tiathompson]

I'm loving iron series so far! I'm focusing on mind to muscle connection to get more in tune with my body making every move count!

[vanessagruber]

I know this is a few months old but I have restarted Iron and dam this session is amazing. My Glutes were on LOVE IT!!! Thank you!

[wendybitker]

Totally loving the iron series! If anyone has lower back issues when working out their glutes, use a stability ball. I find it takes the pressure off my lower back and, as an added bonus, I seem to be working out my abs more. Love the colours for this series, Caroline! Have a wonderful day everyone!