IRON Series 30 Min Dumbbell Glute Workout - Supersets | 18

A 30 minute glute workout hitting the entire glutes using different movement patterns, weight for resistance and supersets for heightened intensity!

The timer will be on for 45 seconds per exercise within the superset so 90 seconds in total then 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 30kg (hip thrusts & sumo squat deadlifts) and 2 x 15kg dumbbells for lunges!

For this workout you will ultimately need a weight such as dumbbells, kettlebells or barbell. You will also need your mat and a glute band!

I am using a chair for hip thrusts, although alternatively you can perform bridges on the mat!

I am also using a yoga block to elevate my front foot during lunges though again, this is not necessary as you can simply perform the lunges with both feet on the floor!

90 seconds
WARM UP WALKS!

45/45/30 rest

30kg
SUMO SQUAT DEADLIFT
BODYWEIGHT 1/2 REPS

30kg
BANDED HIP THRUST ‘SLOW’
HOLD!

30kg
HIP THRUST PULSES!
FULL RANGE!

15kg
ELEVATED LUNGE x2 DUMBBELLS
BODYWEIGHT FWD LEAN HAND TAP!

15kg
X1 DUMBBELL REAR STEP LUNGE
BODYWEIGHT ONLY!

BAND ONLY HIP THRUST
HOLD (THRUST EVERY 15 SECONDS)

X1 LEG HIP THRUST PULSES!
FULL RANGE (same leg)

FINISHER!

LATERAL WALK (60)
SQUATS (60)
ONE SIDE ABDUCTION (15)
SWITCH SIDE!
FASTER WALK!

What a finisher!! Your glutes will love this one! 🔥

Cx

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Useful Links

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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.

[cherry_bomb]

I just want to take a moment and appreciate what caroline is doing for uss. Making these videos putting so much effort and experience to itt . I really appreciate what you are doing for us caroline, sending lots of love, blessings and positivity to you and your family. As a high school student who always struggled with body image issues, your workouts helped me to look better and feel confident, with hectic study schedule it sometimes get hard for me to workout but I always finish them anyway. And to anyone who's Startin new her workouts are as intense and might better than gym ones so join her challenges without any hesitation. Once again thank you very very much caroline . Hope you channel grows more and gets the love it deserves ❤❤

[aurelieliot]

To be honest this was one of the hardest glutes workout I’ve ever done. The intensity depends on how you push against that band and how you focus on the mind muscle connection. This one is a gem.

[holyhalloweenbatman]

I've always had a hard time sticking to exercise programs but this series hooked me immediately. I don't know how you cracked the code but now I actually miss working out on rest days. Thanks so much for creating this!

[coleeneven]

I don't have legs anymore. I have spaghetti noddles. Thank you @CarolineGirvan your series are truly life-changing. I am thankful I found you. Way to be stronger and feel good. You are amazing!!!

[Rozzerama]

Those x1 leg hip thrusts get me every time. I really felt that in my glutes and hamstrings. Thanks Caroline - I woke up feeling sluggish and now I feel great!

[matthewalmond]

It’s time to get our glute bands out again! The superset formula today is going to make thus hard...and that finisher looks superb! What a brilliant workout we have to look forward to once again! Thank you so much Caroline! Enjoy the burn everyone and have a great active rest day! I’ll be walking the next section of the Ridgeway National Trail as it’s going to be sunny again! Matthew

[Dianni_vi]

I love everything Caroline creates for us …. But so far these series are my fave… tkuuuu Caroline you’re the best!!!

[emmacantrell]

I’m half way through this series and already planning to start it all over again when I finish. I’m a little obsessed if truth be told. 💪

[CarmenIoneanu]

Wow...that finisher was incredible, my glutes were on fire!!! What a wonderful glute workout, loved every second of it! Thank you, Caroline, for an amazing day! Wishing you all a wonderful day and workout!

[liesamiller]

Second round and so happy to do Iron again. It gives me great hope for the future as I Build one day at a time. Health is wealth. Life is good. Thank you Caroline. I appreciate your outstanding programs and the encouraging community following you. You are changing lives.

[lilyarfithalov]

This is the second time I am doing the IRON, and Day 18 is definitely my favourite among all the glutes workouts of the series. Thank you, Caroline! Your videos are the best in terms of strength training here on YouTube!

[muabaguy]

Everyone can see the definition in my arms and upper body. Thanks Caro

[danibarton]

Looking like this week is going to be my favourite! Loved Monday and Tuesday and can't wait to do this one this evening! Going to try with 30kg but will see how I get on! This series has really made me think about the muscles I am using and not rushing through each rep! I have been doing the optional ad ons too so feeling super strong! Thank you Caroline 😊

[luislenoirstaraceverde]

Just finished this and added on one of your oldest videos : 20 min lunges & abs with the 3 min Plank. You grow up so much, everything is changed, improved but your smile is the same, charming as always. My/our Muse, Caroline

[elisalopomo]

Oh my glutes!
What a session! The supersets were great but so tiring!
It's a sunny day here in Belgium so I'm going to go for a walk after this session.
Have a nice day! Enjoy your day off tomorrow!

[elainebeasley]

I love the glute band workouts as I really feel the after effects. I do think I need a tighter band as the one I have is extra heavy but I seem to have outgrown it thanks to you Caroline

[Angiecb]

OMG! I ABSOLUTELY LOVED THIS WORKOUT! I feel so incredibly amazing and ready to take over the world. THANK YOU SUPERSTAR

[ameliaganness]

Hailing all the way from Trinidad 🇹🇹. Mother of one, these are the best best best best YouTube exercise videos of all time you feel so refreshed when you are finish and you feel them working. Love how she takes the time to explain the exercises and gives you tips. Caroline is the best!!❤

[kelseyfularz]

Oh JUST AWESOMENESS!!! LOVE the combo of everything! Methodology!💯💕🙏🤸🤸🤸
Thank you, Coach Caroline 🌞🏋

[tonym]

The band, block, weights & Mat are ready! Let’s go!! Thanks for the upload Caroline & all the suggestions, guidance & best practise it’s really helping me get the most out of all the exercises especially the form 🔥😁 ☕️