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30 Minute Lower Body Glute Band Strength Workout - HERO #028

LOWER BODY (Updates Daily) • 21-Jan-2026
2 comments

Equipment Needed: Dumbbells + Mini Bands + Mat + Wall
Level: Advanced
Calories Burned: 332
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - S2S Hurdle Steps
02 - L2R BW Squats
03 - Rev Leaning Lunges
04 - Kang Squats
05 - The Windmill
06 - Cossack Lunge Shifts

01 - Lateral Band Walks
02 - S2S BND Goblet Squats
03 - BND Staggered Ham Step-Ups L
04 - BND Staggered Ham Step-Ups R
05 - Rev Pulse Lunges L
06 - Rev Pulse Lunges R
07 - BND Heavy DB Hip Thrusts
08 - Lateral Band Walks
09 - U-Squat Lunges
10 - ISO Balance Hams L
11 - ISO Balance Hams R
12 - BND Flamingo Kick-Backs L
13 - BND Flamingo Kick-Backs R
14 - Side Lunge Passes
15 - Lateral Band Walks
16 - BND Goblet Squats
17 - Lateral DB Lunges L
18 - Lateral DB Lunges R
19 - HEAVY DB Deadlifts
20 - BND DB Clamshells L
20 - BND DB Clamshells R
22 - DB Hip Thrust Openers
23 - Lateral Band Walks
24 - BND DB Wall Sits

Cool-Down
01 - Modified Sun Flow
02 - Lizard Openers L
03 - Lizard Openers R
04 - Malasana
05 - Glutes Stretch L
06 - Glutes Stretch R
07 - Happy Baby

My HR stats: https://flow.polar.com/shared2/7ea165e823f0ff2f442608742e9c4002
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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
2026, HERO, 30-35 Min, Strength, Low Impact, No Burpees, Advanced, Lower Body, Dumbbells, Mini Bands, Wall, No Music, INTENSE

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