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30 Minute Lower Body Hamstrings & Glutes Strength - STRONG #010

LOWER BODY (Updates Daily) • 20-Oct-2025
1 comment

Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 393
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S BW Squats
02 - L2R Squat Lunge Twists
03 - Kang Squats
04 - The Windmill
05 - Alt BW Balance Taps
06 - Step-Up Swing Kicks

01 - RDL Pulse-Ups
02 - Mechanic Squats
03 - S2S DB Low Squat Walks
04 - ISO Balance Hams L
05 - Heavy Lateral Lunges L
06 - ISO Balance Hams R
07 - Heavy Lateral Lunges R
08 - Squat Ham Lifts
09 - Rev Stack Drives
10 - Heavy DB Hip Thrusts
11 - Dbl Pulse Hip Thrusts
12 - Glutes Bridge Walks
13 - DB Clamshells L
14 - DB Clamshells R
15 - DB Glutes Push-Offs
16 - Staggered Clean Squats L
17 - Staggered Clean Squats R
18 - Heavy RDLs
19 - S2S Walking Goblet Squats
20 - RDL Mud Walks L
21 - Wall B-Stance RDLs L
22 - RDL Mud Walks R
23 - Wall B-Stance RDLs R
24 - Rev Plank Drives

Cool-Down
01 - Pancake Rocks
02 - Walking Hams
03 - Beastmode Threaders
04 - Glutes Stretch L
05 - Ham Climbs L
06 - Glutes Stretch R
07 - Ham Climbs R

My HR stats: https://flow.polar.com/shared2/7e9588036fdd86166b3a6130bd169aac
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.

Tags
2025, STRONG, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Dumbbells, Wall, Lower Body, No Music, INTENSE

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