30 Minute Glute & Delt At-Home Strength Workout | Glute Max and Medius | Anterior and Medial Delts

Grab dumbbells, a bench (or chair stool), a mat, a mini band (latex or fabric), and be near a wall for this 30 minute glute and delt strength workout. For resistance reference, I have a pair of 20lb, 8lb and 5lb dumbbells. For the mini band, I am recomending medium/moderate-heavier(ish) resistance. If you do not have a bench, replace it with something around the house like a chair, ottoman, actual stairs, etc. The band can be latex or fabric. You may want a mat, towel, and hydration around as well. Today's focus is the glute medius, glute max, anterior delts, and medial delts. Today's format is dropset supersets into a burnout. The first exercise will be the more challenging variation of the superset. We will perform this exercise for 60 seconds. After that exercise, we switch up the exercise, and/or switch up the tempo and make our "drop". The second exercise will be performed for 60 seconds. Our third exercise is our burnout. We will perform this exercise for 30 seconds. After each superset, we will have a 15 second recovery before moving on to a new superset. For the resistance, I will always tell you what I am using, but you and I may need different weight selections to feel challenged. You may be able to go heavier than me, or you may need to go lighter than me. Find a weight selection that feels challenging for you while maintaining really great form throughout. To make this workout feel challenging, be sure to push the weight on that first exercise. Ideally we want to get within 2 reps left in the tank (2RIR) before making the drop. There will be a demo/upcoming exercise in the upper left hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. I hope you enjoy this one! Let me know how it goes in the comments below! Skip to 3:25 to begin workout Total Workout time: Approx 30 minutes Total Time with Stretching: Approx 33 minutes Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Strength...   Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Strength...   Month 3 30 Day Workout Program: Month 3 30 Day Workout Program:    • Month Three: 30 Day Strength and Cardio Wo...   Month 4 30 Day Workout Program:    • Month Four: 30 Day Workout Program Strengt...   Advanced Workout Program:    • Advanced At-Home Strength and Cardio 30 Da...   30 Day Program, 30 Minutes (or less):    • 30 Days for 30 Minutes (or less) Workout P...   All workout programs: https://www.youtube.com/@FitbyLarie/p... Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari... Workout 60 sec, 60 sec, 30 sec, 15 sec recovery DB SL thrust, L DB Bstance thrust L DB Bstance thrust pulses, L (repeat on R) DB 6 way raise DB 4 way raise DB Iso Hold pulses - DB Wall Assisted RDL L DB Bstance RDL L DB Bilateral RDL (repeat on R) DB Seated Shoulder Press DB Standing Shoulder Press (grip change) DB Thrusters - DB Sumo Stance RDL DB Sumo Stance Squat DB Sumo Pulses - DB Lu Raises DB Front Raise DB Bus Drivers - DB/Banded Top ROM Thrust slow Normal Tempo Pulse - DB Lateral Raise, slow Normal Tempo Iso Hold Alternating - DB/Banded Squat Wall Sit Abductions Burnout Additional Add-Ons to Compliment this Workout: Stretch 13 Minute Mid/Upper Back Stretch:    • 13 Minute Mid/Upper Back Stretch & Release...   20 Minute Lower Back Stretch (gentle, relaxing):    • 20 Minute Lower Back Release Gentle Stretc...   15 Minute Neck and Shoulder:    • 15 Minute Neck and Shoulder Release & Stre...   15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release Hip T...   25 Minute Full Body Stretch:    • 25 Minute Full Body Stretch for Sore Muscl...   15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Routine ...   15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynamic an...   Strength: 20 Minute Back and Biceps:    • 20 Minute Back & Biceps Dropset Workout at...   Cardio 30 Minute Continuous Cardio and Core, No Breaks:    • 30 Minute Continuous Cardio and Core Endur...   30 Minute Low Impact Cardio, No Breaks:    • 30 Minute Low Impact Cardio Workout | Cont...   10 Minute HIIT Cardio:    • 10 Minute Cardio HIIT Workout | No Breaks ...   15 Minute Cardio (Kickboxing Inspired, No Equipment):    • 15 Minute Cardio Workout | No Equipment | ...   15 Minute Cardio (Legs, Continuous):    • 15 Minute Bodyweight Only Leg Cardio and S...   Abs 10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Only | N...   10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweight Only   20 Minute Full Core Workout:    • 20 Minute Full Core Workout | Bodyweight O...   Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 All songs are licensed from epidemic sounds and soundstripe