Beginner Glutes Lose Fat Workout — Dumbbell

Beginner dumbbell workout for glute toning and fat loss. Focuses on compound & isolation exercises. (30 min)

Level: beginner · Muscle group: glutes · Equipment: dumbbells · Duration: 30 min

Exercise Breakdown (10 exercises)

1. 1. Bodyweight Squat
   3 sets · 15 reps · 60s rest
2. 2. Dumbbell Goblet Squat
   3 sets · 12 reps · 60s rest
3. 3. Dumbbell Glute Bridge
   3 sets · 15 reps · 60s rest
4. 4. Dumbbell Romanian Deadlift
   3 sets · 12 reps · 60s rest
5. 5. Dumbbell Walking Lunges (per leg)
   3 sets · 10 reps · 60s rest
6. 6. Dumbbell Hip Thrust
   3 sets · 15 reps · 60s rest
7. 7. Plank
   3 sets · 30s reps · 45s rest
8. 8. Bird Dog (per side)
   3 sets · 12 reps · 45s rest
9. 9. Quad Stretch
   3 sets · 30s reps · 30s rest
10. 10. Hamstring Stretch
    3 sets · 30s reps · 30s rest

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