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Explore 35 Min Dumbbell Workout at Home | Stronger Legs & Glutes with 10,412 views, 255 likes, and 19 comments. Experience the impact of this video content that has captured audience attention.

This 35 minute lower body dumbbell workout builds strong legs, glutes and core. All you need is a pair of dumbbells. You can do it at home or at the gym. We'll hit the key moves for your legs and glutes: Romanian deadlifts, front squats, glute bridges, sumo deadlifts, reverse lunges and goblet squats. Then we finish with a core and abs block. I'm Coach Carol Almeida, a personal trainer in Vancouver with over 20 years of experience. I built this workout for busy people who want real strength without spending hours in the gym. It works well for women over 40 who want strong legs, better balance and a firmer core. ⏱ WORKOUT FORMAT BLOCK 1 – LEGS STRENGTH SUPERSETS 40 sec work / 20 sec rest Pair A – 3 rounds 1. Dumbbell Romanian Deadlift (RDL) 2. Dumbbell Front Squat Pair B – 3 rounds 3. Glute Bridge 4. Dumbbell Sumo Deadlift -------------------------------------------------- BLOCK 2 – Legs + Glutes 40 sec work / 20 sec rest Pair A – 2 rounds 1. Reverse Lunge 2. Single-Leg Stiff-Leg Deadlift -------------------------------------------------- BLOCK 3 – LEG BURNER 30 sec work / no rest 3 rounds 1. Goblet Squat 2. alternating reverse lunges with dumbbells 3. Squat Hold (Kneeling to Squat) -------------------------------------------------- BLOCK 4 – CORE (6:45) 30 sec work / 15 sec rest 3 rounds 1. Russian Twist 2. Sit-Up to Press 3. Dead Bug 📍 CHAPTERS 00:00 Intro 00:13 Warm-up 03:14 Block 1: Legs Strength 03:29 Romanian Deadlift RDL 04:29 Front Squat 09:28 Dumbbell Glute Bridge 10:29 Dumbbell Sumo Deadlift 15:16 Block 2: Legs + Glutes 15:30 Single Leg Dumbbell Deadlift 20:28 Reverse Lunge 23:22 Block 3: Leg Burner 23:35 Goblet Squat 24:10 Alternating Reverse Lunges with Dumbbells 24:37 Squat Jump 27:17 Block 4: Core and Abs 27:30 Russian Twist 28:05 Sit-ups with Dumbbell Overhead Press Press with Dumbbells 28:39 Dead Bug with Dumbbells 36:00 Cool Down 💪 WHAT THIS WORKOUT DOES Builds glute and hamstring strength with hip hinge moves (RDL, sumo deadlift) Makes your quads and knees stronger with squats and lunges Improves balance with single leg work Works your abs and deep core to protect your lower back 🏋️‍♀️ EQUIPMENT: A pair of dumbbells. Pick a weight that feels hard by the last few reps.

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