BACK & GLUTES | 20 Minute SUPERSET Workout

Wtrengthen and sculpt your back and glutes with this efficient 20 minute workout. Using only a pair of dumbbells, you can follow along at home or the gym, with no distractions—just pure focus. Whether you're a fitness enthusiast or just starting your journey, this targeted routine is designed to challenge and motivate you.

The format for this workout is one of my personal favorites...SUPERSETS. You'll complete two exercises for 30 seconds each back-to-back without rest, then rest 30 seconds before the next superset.

Work hard and challenge yourself! Now hit play and let's get started.

Get early access to our latest workouts, ad-free and timer-only videos, and help support our channel.

Workout Programs:

⏱️ Duration: 20 Minutes
🏋️ Equipment: A set of dumbbells (I'm using 30 lb / 14 kg dumbbells), and your mat
⏱️ Intervals: 30 seconds work x2 followed by 30 seconds of rest. The finisher is 3 minutes and consists of six exercises, 30 seconds each without rest. We'll end the workout with a cool down period.

Exercises for this 20 minute back and glutes workout

**ROUND 1**
Bent Over Row
Dumbbell Swing

Bent Over Supinated Row
Dumbbell Good Morning

Plank Row
Dumbbell Push Ups

**ROUND 2**
RDL
RDL Partials

B-Stance RDL R
B-Stance RDL Partials R

B-Stance RDL L
B-Stance RDL Partials L

**ROUND 3**
Bent Over Row R
Rear Delt Row R

Bent Over Row L
Rear Delt Row L

**ROUND 4**
Reverse Lunge R
Curtsy Lunge R

Reverse Lunge L
Curtsy Lunge L

FINISHER 30/30/30/30/30/30

Sumo Deadlift
Sumo Deadlift Partials
RDL
RDL Partials
Hinge to Bent Over Row
Hinge to Upright Row

Cool Down & Stretch

* * * * *

Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN

* * * * *

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!

[gabbymayo]

I've been coming back to your workouts for the past couple of years and you are hands down my favorite! Challenging, simple, no nonsense content.

[celiaguimaraes]

Great workout Dan! I love your workouts! I'm doing them 5 days a week now. You deserve so mamy more subscribes! 😊

[dougmcardell]

Love the stretching at the end. I never do it unless you do

[josecortez]

Great class. Short and tough. Great instructions. Thank you.

[meityburdett]

Wooohoooo let’s do it! Thank you Dan!💪💪👍🏽

[nancybusch]

My first time in your channel love your workout 🏋️‍♂️ start doing it🏋️‍♂️👏👏👌 thanks a lot

[maricarmenoliveri]

me encanta tu musica, eres lo maximo, love you, from South America, Peru

[CMehl]

It will be on our list to do soon. Take care.

[susanne]

I not only love surprises in the evening 😅like when you post a new video, 🔝but I also love superset dumble workouts🙏 so a perfect workout for me, thank you very much for your time 👍🙌

[JohnJohnson-heyv]

Was cranking until half way through the finisher! Awesome! 🙏🏽

[Tapia-live]

One of the best workouts I've had in a while.

[hellothere]

Lower back was always my weakness. Thank you sensei 🙏

[jayring]

That last 3 minutes is a kicker. Get set!

[hellothere]

First time trying this channel and I loved this workout!

[deborahphiri]

Just finshed doing this workout. It was a good one👍. I did manage to keep up too😊

[Isabellad]

Wooo absolutely love this.. thanks coach 🔥🔥🔥💪💪💪

[PoirotFanGirl]

Okay, stop it, stop posting amazing workouts for us 🤣

[pssurvivor]

Good lord, I'm surprised i'm alive after that finisher!

[aestheticnorms]

How can I get that small back where u see the dimples please my back is pretty wide maybe bc I’m bulking buh will these exercise help me get that

[netherwolf]

Hey i have a very important question for you which i'm hoping you can answer. I think what many people want to know is this format your only form of exercise? do you go to the gym or do you just strictly do these dumbbell/body weight workouts in your home. i wanted to know this cause you seem in great shape and have very lean muscle mass, there's tons of controversy online and not many studies done on whether or not HIIT with or without dumbbells can build significant amounts of muscle, and that it is more aimed towards burning calories, conditioning and losing weight. I personally haven't really seen any HIIT fitness athletes discuss this topic and it would be interesting to be informed on this and whether or not this is your only form of exercise and if you do or don't go to the gym outside of these routines you post. Hope you can answer this for me.