20 Minute Glute Dropset Workout | Dumbbells + Band | Booty Burner Supersets

Grab dumbbells, a mini band (fabric or latex), and a bench or chair for this quick 20 minute glute at-home strength workout.This workout is all about the glutes! For resistance reference, I have a pair of 20lb and 10lb DBs. I also have a medium fabric band. Exercises are grouped together in a superset. We will perform each exercise for 60 seconds. Exercise one is 60 seconds followed by a 5 second transition. Exercise two is 60 seconds, followed by a 15 second break. Each superset should feel dropset-like, but instead of dropping the weight selection down, we are changing up the exercise slightly. By the time we hit the second exercise our muscles will be pretty fatigued. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. We have five supersets today. We will repeat each superset once to really fatigue the targeted muscle group. The recovery and transition time after each superset is only 15 seconds long, so if needed, take a longer break. This is a very volume workout, it should feel quite challenging by the end : )
Let me know how this full body workout goes in the comments below : )
Skip to 3:00 to begin workout
Total Workout time: Approx 23 minutes
Total Time with Stretching: Approx 26 minutes
The Workout
60 seconds each
Banded cha-chas
Banded Monster walks
(repeat once)
DB reverse lunge
DB front loaded squat
(repeat once)
DB Bstance RDL
DB Bilateral RDL
(repeat once)
DB single leg hip thrust
DB Bstance hip thrust
(repeat once)
DB Top ROM banded thrust
Banded Iso Hold with Abductions
(repeat and then finished)
Add-ons to compliment this workout : )
20 Minute Delt Dropset Workout: • 20 Minute Delt Dropset...
15 minute BW only ab workout: • 15 Minute Bodyweight O...
25 Minute Cardio Interval Workout: • 25 Minute Cardio Inter...
30 minute no-jumping continuous cardio: • 30 Minute Continuous C...
Exact band I'm using: amzn.to/3qAoOCq
Resistance Band Fabric Set: amzn.to/3GC1Gsy
Resistance Band Latex Set: amzn.to/3rrwWUO
Dumbbell Set
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Adjustable DBs (Bowflex)
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The GOAT of pre-workouts
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Power your glutes with: THE BEST TASTING PROTEIN BAR EVER:
amzn.to/3byEMm7 (pb, cookies and milk, and apple pie are my faves)
Track your HR
Apple Watch Series 3 White: amzn.to/2UujKiK
Apple Watch Series 5 Rose Gold: amzn.to/3bAZe5H
Tank: Shein
Leggings: spiritual gangster
Shoes: Nike
Body-Solid Adjustable Workout bench
amzn.to/3oivphT
Yoga Mat (similar): amzn.to/39EvlS1
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe

[@cindypgambino]

Wow! Burn baby burn! 🔥🔥

[@kristinaellis758]

This was the meanest 20 minutes of my life lol

[@nattersar77]

Another great one! THank you!

[@deathrowbooks2260]

YES, YES and YES! Love these 20 minuters! Still get those challenging workouts in on busy days!!!!!! Keep them coming. I literally couldn't finish the last few seconds. 🙌

[@starringAlka]

great job!! was pretty easy for me to follow along thank you

[@FitbyLarie]

Great job 👏

[@thejdoll1]

Yesss! we were blessed with an early glute focused video!!!! I love your glute workouts. Thank youuu!

[@shaynamadison7128]

Whew what a good burn 🌶

[@timpavelle8447]

As always, great and focussed training Larie. These glute workouts are perfect for maintaining healthy hips and balance. Tour workouts cover the whole body from strength to cardio which is an excellent mix. Agree with the comment on more TRX if you have time. All the best. 🤸‍♂️🚴‍♀️🏋️‍♂️

[@jessicaericezafra7320]

Lovely glute workout which hits the glutes in all angles. I really love the exercise selection in all your glute workouts. Keep them coming!

[@nicolegurley2119]

Wow…and burn it did! Great addition to a workout or on its own. Thanks again!!!!!

[@cindypgambino]

I also like some shorter workouts like this- I sometimes do 2-4 different workouts and need a few that are shorter or short enough I can repeat if needing more time.

[@christinelamb1167]

Loved this workout, Larie! I'm just coming back from being terribly sick, so this was my first workout in over 2 weeks. It might take a while to build up my strength again, but this was a great workout because it worked those glutes/hams/quads, and was only 20 minutes. Just perfect for me today! In the future, I will add this on to another workout to make a full hour workout. Thanks for all your awesome content, Larie! I really enjoy your exercises, and you have such a likeable personality 😊

[@kristinoconnor7619]

This was a great, quick burner. Just what I needed today. Thank you!

[@dinarmaharani1058]

Thank you Larie.. love this workout 🥰🥰🥰

[@tlanezy]

Amazing as always… muchas gracias 🙏!!!!!

[@andreazbinden1046]

Hi Larie, many thanks for this workout. I do also love your TRX workouts. Would be great if you could post another full body TRX workout, including core, and cardio :)
By Bye and thanks!

[@DailyTrainingAdvisor]

Looks like a great workout, will definitely try it out!

[@Mystical1024]

Yowza!!

[@FitbyLarie]

Great job Karen!