A balanced session targeting glutes, core, and overall strength using dumbbells and bodyweight exercises.

Dumbbell Goblet Squat (Wide Stance)

Dumbbell Frog Pump

Lie on your back. Bend knees, hands behind head. Twist torso, touch elbow to opposite knee. Repeat.

Bicycle Crunch

Stand with feet hip-width apart and place your right hand on the right hip. Hold a dumbbell with the left hand. Bend at the hips to the side. Make sure you don't start to lean forward to try and force a longer range of motion.

Dumbbell Side Bend

The Teaser

Place forearms on the ground with your elbows bent at a 90° angle aligned beneath your shoulders, with your arms parallel at shoulder-width. Your feet should be together, with only your toes touching the floor. Lift your belly off the floor and form a straight line from your heels to the crown of your head and hold.

30-minute full body hypertrophy workout

30-minute full body hypertrophy workout

movements

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