🔥 BOOTY & BACK BURN | Dumbbells | 45 min | RISE 60 Day 9

Here we go! Day 9 of the RISE 60 Program and today we are going after the entire posterior chain — glutes, hamstrings and back for a session that will leave you feeling it for days! The format is 45 seconds of work followed by 15 seconds of rest. After every block of 3 exercises we come back to the same RDL combination. This movement is the backbone of today's session and will deeply target your hamstrings, glutes and back every single round. You will need a pair of dumbbells and a mat. For this workout we will be using medium dumbbells. ⚠️ Please warm up for at least 5 minutes before starting. Your body will thank you! Control every rep, feel the muscles working and push through to the end. Your booty will thank you tomorrow! 💥 --------- 📌 FOLLOW ME ON INSTAGRAM: @itsalefit -------- ABBREVIATIONS USED IN THIS VIDEO: BW = Bodyweight DB = Dumbbell ALT = Alternating R = Right | L = Left WEIGHT GUIDE: 🔵 Low weight: 5–10 lbs 🟡 Medium weight: 15–20 lbs 🔴 Heavy weight: 25–35 lbs ⚫ Super heavy: 35 lbs+ --------- ⚠️ DISCLAIMER: I am not responsible for any injuries. Always listen to your body, go at your own pace and modify any exercise as needed. If you have any injuries or health conditions, please consult your doctor before starting this program. ---------- 🎵 All music provided by NoCopyrightSounds (NCS) Free Download/Stream: http://ncs.io