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Full Body Dumbbell Circuits: Build + Burn Glutes

Drop-set trisets for legs and glutes, core and upper body, then a dumbbell finisher.

  • 36 min
  • Dumbbells, Bench
  • Intermediate, Advanced
  • 46 moves

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Check with your doctor before starting any workout, and stop if anything hurts. You take part at your own risk.

121K views on YouTube · TIFF x DAN · January 2022

The workout

Lower body · 3 × 30s back to back · 30s rest

  1. Alternating Reverse Lunge · 2 DBs
  2. Single Leg Lunge, right · 1 DB
  3. Single Leg Lunge, left · 1 DB
  1. Alternating Curtsy Lunge · 2 DBs
  2. Single Leg Curtsy Lunge, right · 1 DB
  3. Single Leg Curtsy Lunge, left · 1 DB
  1. Glute Bridge · 1 DB
  2. Glute Bridge Pulse · 1 DB
  3. Glute Bridge Hold
  1. Hip Thrust · 1 DB
  2. Hip Thrust Pulse · 1 DB
  3. Hip Thrust Hold
  1. 1½ Squat · 2 DBs → 1 DB → bodyweight

Abs & core · 3 × 30s back to back · 30s rest

  1. Prayer Crunch
  2. 1-2-3 Crunch Hold
  3. Alternating Cross Crunches
  1. Extend to Tuck
  2. Isolated Crunch · eagle arms
  3. Tabletop Pulses
  1. Leg Lifts
  2. Butterfly Crunch Kicks
  3. Flutter Kicks
  1. Plank Hip Dips
  2. Plank March
  3. Spider Crunches
  1. L-Sit Toe Touches
  2. Alternating Single Leg V-Ups
  3. Crunch Pulses

Upper body · 3 × 30s back to back · 30s rest

  1. Front Shoulder Press · 1 DB
  2. 45° Shoulder Press · 1 DB
  3. Overhead Shoulder Press · 1 DB
  1. Alternating Bent Over Row
  2. Alternating Bent Over Wide Row
  3. Alternating Bent Over Supine Row
  1. Chest Press
  2. Chest Flyes
  3. Diamond Press
  1. Alternating Twist Curls · 2 DBs
  2. Alternating Cross Curls · 2 DBs
  3. Waiter Curls · 1 DB
  1. Tricep Dumbbell Push Ups
  2. Kneeling Overhead Tricep Extension
  3. Landmine Dumbbell Press

Finisher · 30s each, no rest

  1. Squat + Front Raise · 1 DB
  2. Renegade Rows · 2 DBs
  3. Jack Presses · 1 DB

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