STEP BY STEP BOOTY BURN WORKOUT | DUMBBELL-ONLY

hello my views welcome back for another step-by-step workout with your girl today we'll be hitting the glutes using only dumbbells as you guys know you can follow along with me throughout this whole entire video and do every second of the workout with me but if you'd prefer to go at your own pace you can take a screenshot of the workout diagram included right before and right after the workout starts this workout can be done right from home and will be perfect for those who are fairly new to their fitness journey but of course with heavier weights it can also still be done by those who are more intermediate to give yourself a good challenge please see the description for the full written workout and time stamps for when each exercise starts let's go over the first exercise before starting the workout so we know exactly what we're doing first we'll be doing glute bridges for 4 sets of 12 full reps plus 12 half reps with your back on the ground position your feet so that your knees make about a 90 degree angle when you go up into the bridge this will help to target your glutes best so that your hamstrings or quads don't take over place the dumbbell across your pelvis wherever is most comfortable for you and feel free to put a powder cushion underneath it for additional support starting with the back on the ground squeeze your glutes to push your hips up towards the ceiling once your glutes can no longer be squeezed any further lower your hips back down to the floor exhale as you squeeze your glutes to go up and inhale as you go back down do 12 full reps and then run after do 12 half rubs at the very top of the bridge we'll take a one minute rest in between each set and this entire workout before we head into our workouts we of course need a good workout drink to feel these gains i'll be mixing up my sierra aminos in the flavor pop and rock plus a scoop of sears creatine aminos help with muscle recovery and post workout soreness while creatine helps you lift harder and improves your overall performance at the gym making this little cocktail the perfect workout drink you can use my discount code naomi 10 to save 10 off your serial purchase which goes a long ways in helping to support this channel so i can continue making videos just like this my link to shop will be in the description let's get started with our first set of glute bridges for 12 full reps plus 12 half reps and three two one [Music] [Music] i rise from the ashes [Music] looking so dang good already babe go ahead and take a 60 second rest [Music] me [Music] ashes [Music] coming back in for a set two of glute bridges twelve full reps plus 12 half reps at the top if you're feeling it more so in your quads and glutes try shifting your feet a little farther away from your booty and if you're feeling it more in your hamstrings try moving your feet a little closer to your booty for maximum glute engagement let's get it guys the place [Music] [Music] tonight i'm telling you [Music] beautiful work my boss babes let's take a 60-second rest [Music] [Music] your hope eventually cause i [Music] [Music] i think we better [Music] here comes another set of glute bridges let's do 12 full reps and then 12 half rubs at the top [Music] [Music] never felt like this in my life not waiting a minute awake in my spirit now you got me thinking [Music] [Music] doing such an incredible job bestie go ahead and rest up for the next minute [Music] me [Music] [Music] if i'm going [Music] oh [Music] one last set at glue bridge is starting now 12 full reps plus 12 half reps [Music] me and all the red lights [Music] flawless work as always you guys great work while we rest up for the next minutes let's get ready for our next exercise reverse lunges for 4 sets of 12 reps per leg starting in a standing position step back with one leg until that knee is right above the ground push off the heel of your front leg to return back to an upright position the leg that's in front is the one that we're working so make sure to allow it to do the majority of the heavy lifting do 12 reps on one leg and then switch on over to the other leg for another 12 reps inhale as you step back and exhale as you go back up no worries if you're not able to get your knee right above the ground quite yet simply go as low as you comfortably can without hurting yourself your hands are simply holding the weights so make sure to not lift the weight up with your arms at all we'll save the arm exercises for another workout [Music] let's get these first 12 reps on each leg of lunges started in three two one [Music] alone but [Music] switch legs for another 12 reps doing amazing babe [Music] killing it like the boss babes you are awesome work go ahead and take a 60 second rest [Music] you know exactly what it means [Music] who is ready for some more booty games let's do reverse lunges for 12 reps on each leg starting now remember to allow the front foot to do the heavy lifting and keep your shoulders and arms relaxed [Music] um [Music] switching legs for another 12 reps keep on breathing babe you got this [Music] you know exactly what it means [Music] [Music] booty games coming right your way bestie we displayed that set let's take a 60 second rest but now it's so hard to breathe [Music] just get me out of here [Music] [Music] but now [Music] set three of reverse sponges coming right up 12 wraps per leg here we go [Music] [Music] it fall on me believe it i don't want to hear it [Music] when we [Music] go ahead and switch legs and do another 12 more reps show those lunges who's boss babe [Music] don't be late [Music] love the energy and work out that you're bringing babe go ahead and take a 60 second rest before we head into our last set of reverse lunges and of course refilling and rehydrating with my sierra workout cocktail [Music] is [Music] i'm already [Music] here comes our final set of reverse lunges 12 wraps on each leg let's kill it guys [Music] 12 reps on the other leg now keep on going strong [Music] [Music] go so dang proud of you for pushing through that last set bestie you're a beast as we head into rest time let's also prepare for our next exercise romanian deadlifts aka rdl's for four sets of 12 reps with a three second negative all the three second negative means is that as you lower the weight down do so using a one two three tempo when performing rdls make sure to keep your head in line with your spine throughout the entire movement and that both are neutral at all times your knees should be bent slightly as you lower the dumbbells down but make sure to avoid bending your knees in order to bring the weight down the dumbbell should be touching the front of your legs at all times if you were to look directly from the side the double should basically draw a line that's perpendicular to the ground as you move the weights up and down inhale as you go down into the rdl then exhale as you squeeze your glutes to return back to starting position allow your glutes and hamstrings to power the movement and avoid lifting the weight up with their arms let's get our first set of rdls started for 12 reps and three two one [Music] this is your [Music] but it's [Music] [Applause] come okay when you're older go find a place [Music] [Applause] broken [Music] beautiful work my boss babes go ahead and take a one minute rest [Music] never seen it quite like this she be the hottest in town coming out the twilight light lit yeah let them know who got the crown girl coming back in for some more rdls let's do 12 reps with the three second negative remember to keep your back and neck straight with dumbbells touching the front of your legs at all times we rolling with the baddest we can't lose body till the morning how we do just had to feel for your body girl you so [Music] [Music] don't say [Music] you got my temperature rising [Music] [Music] looking like pros out there besties let's take a 60 second rest don't you hurt nobody [Music] screaming [Music] [Music] screaming [Music] who's ready for some more rdls let's get it guys 12 reps for the three second negative starting now [Music] everyone's leaving so you call me every other here we go is absolutely killing it babe go ahead and take a 60 second rest just like before i am lost now completely here we go again like every time i fall fast [Music] here comes one last set of rdls 12 reps with the three second negative here we go [Music] when just like before i am lost now completely like every time i fall fast [Music] love to see you progressing and taking steps towards your goals babe great work as we head into rest time let's go ahead and also get set up for our final exercise laying lateral leg raises for 4 sets of 12 reps on each side laying on your side with elbow on the ground rest your dumbbell on the side of your hip the leg on top will be the one where working simply lift your leg straight up as far as you can and then lower it back down make sure to rest the demo on your leg and not let your arm lift it up at all exhale as you contract your glutes to lift your leg up and inhale as you lower it back down do 12 reps on one leg and then switch on over to the other leg for another 12 reps [Music] [Music] [Music] let's do our first set of laying lateral leg raises for 12 reps on each leg and three two one [Music] [Music] this is what we waited for [Music] switching legs for another 12 reps [Music] and [Music] incredible job my boss babes go ahead and take a 60 second rest [Music] i'm [Music] come on give me something i coming back in for some more booty games laying lateral leg raises for 12 reps per leg starting now [Music] give it [Music] 12 reps on the other leg now doing we're amazing getting tired baby [Music] [Music] no one does it better than you guys do awesome work let's take a 60 second this could rest the summer of our lives [Music] [Music] give it to me baby [Music] if you love [Music] set three of lane lateral leg raises coming right up 12 reps per leg here we go give it to me [Music] baby baby [Music] all right [Music] let's go switch legs and do another 12 reps really allow the contraction of your glutes to power the movement beautiful [Music] [Music] slaying this workout like a pro babe go ahead and take a one minute rest before we finish this workout up [Music] let's go [Music] here comes our final set of this workout let's continue giving it all we've got and stronger than we started laying lateral leg raises for 12 reps on each leg starting now [Music] [Music] stay with me [Music] switch legs for 12 more reps make future you proud babe give me [Music] [Music] oh [Music] absolutely incredible work today guys so proud of you for getting your bodies moving today and taking another step closer to your goals as we close this workout up make sure to do your girl a solid and give this video a thumbs up if you enjoyed it subscribe and turn on the notification bell as well to tune into future workout videos just like this if you ever need any supplements you already know where to find them my link and discount code to shop steer nutrition is in the description thanks so much for working out with me today guys i hope you all have an amazing rest of your week see you soon