DUMBBELL BOOTY BUILDING LEG WORKOUT
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- Опубліковано 26 чер 2024
- Dumbbell only beginner leg workout awesome for targeting quads, hamstrings and glutes. A great beginner booty building workout.
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Commonly Asked Q's:
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THE WORKOUT
glute activation exercises of choice
• How To Target Stubborn...
superset | 3 sets
10 dumbbell squat
10 dumbbell squat pulse
superset | 3 sets
12-15 dumbbell pull through
12-15 elevated glute hamstring bridge
superset | 3 sets
15 dumbbell hip thrusts
15 b-stance hip thrusts each leg
superset | 2 sets
8-10 Bulgarian split squat
12 jumping lunges
superset | 2 sets
10 assisted Romanian deadlift each leg
10 romanian deadlift
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THIS WORKOUT IS NO JOKE!! Just did it tonight and my legs are shaking just hitting the brakes in my car on my way home😅😭 I definitely recommend!!!
Noelle Cusimano that doesn’t sound safe 😧 I almost got hit by a bus when I was going home on my bike (bicycle?? Idk)
Noelle Cusimano driving is soooo painful after leg day lol !
SHaiLuVsTaCos right??? I never know how I’m gonna make it home
This work out was intense it kicked my butt 😅 I love it though
😲😂
1. Glute activation
2. Dumbell Squat/ pulses
3. Sumo Deadlifts/ cable pull trough
4. Elevated Glute bridges
5. Banded Hip thrusts
6. B stance hip thrusts
7. Bulgarian split squats
8. Switching/ jumping lunges
9. Single leg deadlifts
10. Straight Leg Deadlifts
GREAT WORKOUT! Note: if you have a hard time feeling your glutes during glute exercises, it isn't because your glutes are 'stubborn.' It's because your form is off and you're not focused on the muscles you're working. Mind muscle connection is where it's at!
No its because you didn't warm up
I'm p poop oppositional to point
Ok p Paul p poop p Philippians
I wish I knew this a year ago 😪😔
When Whitney's glute activation warm up is your entire leg workout normally lmao. shit. x
HONESTLY LMFAOOOOO
I KNOW RIGHT HAHAHA
I THOUGHT THE SAME LOL
I died! LOL
Wait is this only her activation? The whole video/all exercises?
Love this!! You should do a dumbbell only series or something! I can’t afford the gym, but I do have a couple sets of dumbbells so this was perfect! 💕
Marina Noblett omg a dumbbell only series would be awesome! great idea!
Marina I'm like you I don't have a gym I have a set of 5 lb and 8 lb dumbbells. (I'm just starting out) what I do is just modify a lot of the moves in her vids. But a dumbbell series WOULD BE AWESOME
I agree! I would love that!
Yes!
Tiffany Moore something I have learned is that it’s a lot cheaper to buy a couple of adjustable dumbbells and then weight plates to go w them, you get much more for your money. Once you outgrow the lighter weights, just add to them and they don’t go to waste! Walmart sells a CAP Brand set online and in store that has 2 dumbbells, 40 lbs worth of weight plates and the bar end caps for around $40, pretty good deal
Girl I am not a beginner in the gym but holy heck did this and I couldn’t even finish the last superset because my legs were shaking so bad
Me: *sore from yesterday's leg day unable to walk*
also me: *watches more leg day videos bc whit uploaded*
Have you ever thought about creating a program for workout beginners that progresses in difficulty from week to week. So that beginners know exactly what to do and how to move forward? I struggle with the amount of videos that go out about working out but I'm not sure where I should begin.
gurl same
@@caileyhowser1340 just start somewhere. If it's too easy or too much you can still adapt. ☺
Cailey Howser just watch videos so you can learn the proper form for the main booty building exercises: deadlifts, hip thrusts, glute bridges, hip abduction, lunges and squats. a good rule of thumb is to increase weight by 5-10 percent once youre able to do 10 repetitions with good form. thats one way to progress. other ways to progress are by shortening the time in between the sets adding resistance bands, and by doing each rep suuuuper slow (especially hip thrusts- if you slow down on the movement down...ooooh girl youll feel that in your soul). once you have a good grasp on all these exercises, you can start learning variations that will challenge you in a different way other than just adding weight, ie single leg deadlifts, single leg hip thrusts, split squats, etc). do booty three times a week with the goal of increasing weight week by week. no matter what your goal should be to use weight that allows you to struggle for the final two reps. thats where the magic happens 🤙🏻 just a quick guide from someone who has never used a trainer and has grown their booty from scratch! ☺️
I am so jealous that your gym is never busy and pieces of equipment are always available.
She probably gets there at 5 am😂
rxsepetals no karen
I started working out about a few months ago due to being overwhelmed by my anxiety. At first it was so hard for me to work out because I felt like I was being judged and also I didn’t know how to start working out.. , but watching your videos have made me so motivated, like I can actually do it! I love your workouts and personality! Now all I gotta do is change my diet lol
stretch
1 : 4x12 + pulses (12)
2 : 4x12
3 : 4x12
4: 3x12
5: 3x12 each leg
6 : 3x12 each leg
7 : not
8 : 30x
9 : 4x12 each leg
10 : 20x
one machine
cool down : tapis roulant
I love these innovative exercises. One of my favourites machines in the gym is the cable column, but couldn't work out how to replicate that at home. These are perfect. Thank you.
Holy guacamole! I did this workout yesterday and let me just say wow! I did moderate some of the reps, but I def pushed myself to finish all 3 sets. And let me just say that I am glad I did bc I can def feel my glutes feeling it today. I just started my fitness journey and I am so thankful for Whitney’s workouts bc she has something for everyone! I will continue to use this workout ❤️
Today is my last leg/booty day of the week so I'm going to do this. I tried that dumbell pull through last week and I love it. Thank you
I've been doing this every other day lately. Love it! Those jumping lunges are crazy hard! I used to not even try and now I'm killing it. Thanks Whit! I'm always getting fit with you
It’s a beautiful day for another workout with Whit!
I was reluctant to try this because I'm recovering from major back surgery back, plus I'm over 40. When I did it, the experience was excellent. Thank you and please keep up the great work. Peace and blessings.
I swear every single pair of leggings you own look custom made on you !!! I’m so jealous I wish leggings fit me like that 😭
do you own lululemons? that is what shes wearing and they are seriously worth the money
Yes!! They look like they were just melted on her
Keisha Hartsock I KNOW 😭
Are these the lululemon align leggings?!
T yes they are!
Hey Whitt,
SUGGESTION: can you do these type of video in full? I would love to workout with you. A full either 10 or 20 minute workout would be great! Your channel is amazing & you body is GOALS❤️👍🤗
Farm Life with Kids that’s weird. she literally doesn’t know you like -.
jahir lopez I think she meant it in a way that she would move along with the workout, for some people it helps with pacing and motivation too
@@jahirlopez715 huuh?
isn't this a full workout?
literally said "wow" when I opened the video in awe of how stunning you are girl you are GLOWING. Amazing. Angel. Wow.
Thank you for uploading these amazing videos! I’m 8 months postpartum and I’ve been working out at home using your dumbbell videos for several weeks now. They have been SO HELPFUL! Thank youuuuuu
Queen
Girl you have grown your glutes so much! I’m working on that! Also will you be posting videos everyday in December?? Bc I live for that every year haha
Thanks for these videos ❤️
Thank you Whitney for your contribution to the youtube community. Your videos have helped me to go back to the gym and work those legs !
I’m sore from my workout yesterday but tomorrow is gym day!!🔥💪🏻
I tried half of this at home and my butt already of died. SO GOOD AND I RECOMMEND PEOPLE TRY IT!
Don't we all just love how
Whit is so fab and out here helping us get stronger 💕💪🏼
This is one of my favorite workouts you’ve posted! I’m so excited to be able to do this at home 😌🤗👯♀️
Perfect! Tomorrow’s leg day for me 🤙🏼 can’t wait to try this out 🤗 thanks girl!
Great workout! Love how you explain in the voiceovers!
Jordan Bell ty😩❤️
Can’t wait to try this out at the gym ❤️ love all of your workouts! I always do your shoulder workouts as I can always feel them working! You look gorgeous as always, even when sweaty 😘 LYSM xx
Honestly, I just had one of the best leg workouts in a while. Great video!
Just i time leg day for me tomorrow, so I’m excited 😆 for this, but also ready for the pain. My legs are alway the hardest to recover from, my hamstrings are still tight and sore from last Friday’s leg day. Well as the saying goes no pain, no gain 😉 I guess it’s time to buy some BCAA’s. 😂
This is amazing 💕💕💕
Hy
I’ve been so sick and out of the gym and this video makes me SO EXCITED to get back!!!!!
Love this ! I can really feel it. I have incorporated activation in all my workouts & have gotten better results
I just finished this workout at my house and I'm surprised I found the strength to type this message..it DEMOLISHED me 😭😭. Love you and keep the workouts coming!!!! 💕
these are my favorite type of workouts ❤️
Really enjoyed this video! Finally a smooth, easy, good filmed leg video.. good and nice music and just nice to watch! Thanks for this video and the explaining! Gonna do it tomorrow!
So excited to try this whole workout 😍❤ especially your cable pull variation!
I just had surgery a week ago so I've been out of the gym for the week and I'm itching to get back and try some new things!
Can you please start listing what weight you use for each of your workouts? I know it will vary for everyone especially us beginners but I think it would be really helpful to know what the weights should be relative to each other :)
christenkae just start small and work yourself up each leg day.
Honestly, find what's comfortable for you and also have a couple sets ahead of what's comfortable. If you can't preform the rep with good form drop down if it's easy go up. That is all I do and it works. It's best to have good form. Than try lift too heavy or lift too light what's right for her, or anyone else may not be for you.
I love your workouts you’re the reason why I got into the gym and I’ve built curves for myself that I never thought were possible with my petite frame I want to thank you for everything you do 🥰
This is what i was needing ❤️❤️ can’t wait to do it Monday!!
I play one of your video playlists at night to inspire me to keep going! Thank you for being you ❤️ love your workouts!
I love your super set exercises! Been doing this workout for 3 months and my legs and butt are looking fiyaaaa.. 🔥🔥🔥
So happy 😭😭😭❤️🙏🏼
During this quarantined time when gyms are not open.. these videos are perfect!! Thank you whit😘❤️❤️
Radiantly Rebe hell yeah!!
mastermind I actually use these videos to do at the gym but what I love is how I can also do them at home ❤️
results?
Exactly
I've been getting results
I loveeee how I can just come back to every workout that you post to find something I love 💕 Even 3 years later, I’m sure I’m going to burn my glutes with this workout with the things I already have at home 🤸♀️
So awesome to see YOU MAINLY YOU in a gymshark ad right before your video plays! 💖 so proud!!
You have been one of my biggest motivations since I started my fitness journey. This video is amazing looking forward to using these moves at the gym for some burning buns lol.
I would love to see a video of your favourite stretches after a leg workout 💓
Love the dumbbell workouts!! I'm at a small gym and the machines are usually full, so this is perfect! Keep them coming! :)
You're such an inspiration 💜 ILYSM 💕
ILYSM ! My glutes are gonna be on fire tonight! Thanks for the HOT FIRE FLAMES workout ❤️❤️❤️
Your workouts are always so amazing love u so much 😍😍😍😘😘😘😘😘
This workout is amazing! My whole gym routine is based off your videos. You are kicking my butt! I tried to do cardio after this workout and it wasn’t happening. I looked like a newborn deer. You really had me motivated to keep pushing even when I thought I couldn’t go anymore. I left the gym feeling so satisfied even though I didn’t do the entire workout I planned on doing because I went hard on this.
I’m living for these variations!!!
time stamps
superset | 3 sets
10 dumbbell squat (2:22)
10 dumbbell squat pulse (2:55)
superset | 3 sets
12-15 dumbbell pull through (3:33)
12-15 elevated glute hamstring bridge (4:05)
superset | 3 sets
15 dumbbell hip thrusts (5:15)
15 v-stance hip thrusts each leg (5:55)
superset | 2 sets
8-10 Bulgarian split squat (6:20)
12 jumping lunges (7:15)
superset | 2 sets
10 assisted Romanian deadlift each leg (8:15)
10 romanian deadlift (8:55)
I was so excited for this workout! Definitely demolished me for almost a full week.
I love that you made this video! Especially for people who don’t always go to the gym and only have dumbbells at home. Love the cable cord idea 😊
15 minutes away from doing this at my gym. How convenient, it's my leg day!!!
Omg I love you so much 😭
I actually wanted to ask you a question... I’m sort of like in a funk so I’ve lost all motivation to go to the gym? Tips on getting that motivation back? ♥️
I swear that you can read my mind!! I was just thinking to myself that I need to change things up with my leg workout because its starting to get boring and then BOOM you release this beauty!! Can't wait for tomorrow to try this out!!
I have done alot of your leg videos... love the modifications in this one!!! And the simplicity
How do you manage to look so good even sweating 😩😍😭 I can't wait for leg day today. I took a week off the gym! So excited to be back 💕🙌🏼
Especially in those Lulus - I ALWAYS look like I peed my pants:(
I have accepted the fact that I look like a tomato faced, crazy haired LUNATIC who is panting all over the place after leg day, I don’t know how Whit keeps her composure LOL
oooh you could maybe do a video on a fitness christmas wishlist!!
yessss great idea!
I love this idea!!!
YEEEESSSS I need this video
Thank you so much for being so inspiring!! 👏🏼👏🏼 GORL you’re killing it! And making me fit! 💪🏼 ILY so much! 😘
My body got used to lifting and I wasn't getting sore anymore... added in a few of your workouts and I'm sore like day one of lifting! I love your workouts!! Always something new that I've never tried, it gets me so excited to workout! You're a beast girl!!💪🔥
Hey Whit!! I love your videos girl. I always save your workouts for my weekly workouts! I am wondering if you could do a video on workouts for people with Knee injuries. I have really damaged knees and so lots of squats and lunges are really hard for me to do, but I want a good leg and boot burn.
ILYSM!
I know this is an older video but I still do this workout all the time I love it! The results I get from this workout amazing✨✌️💪🏼😘🤍😘🤍
your workouts have helped me so much get thicker it’s insane thank u!
I love and needed this! I took notes on every work out, ready to try this. It has been almost two years. Lets gooo! 🥳
Yaaaas just in time girl because 2morrow is my leg day and no doubt that I'm doing it . Thank you 🤗...
Have a wonderful day
🥂 to you having a better & better tomarrow. Everyone having a rough life. Live live happy and happy every day and eat right. Have fun✌
how many times should we do these exercises per week? can you help me plz
Those leggings tho!! I love that color 🤩 can’t wait to add this workout to my leg day next week !!!
Best birthday present! Whitney posting a new video!!! bless your soul, thank you🤧😄
I love your energy, you have such a nice speaking voice! 💗
Bulgarian split squats thoughts per rep:
All the stretch...
All the power...
All the shaking...
So much shaking...
Ima pee.....
Tearing up a little.....
Ima pee for real...
Did my inner thigh just whimper?....
Is this what hell feels like?.....
If I die right now, Ima look hella dedicated....
Jumping what?!
😂😂😂😂
😂😂yes girl!! I feel ya pain!!
omg they KILL me every time
Hahahaha mutual feeling
cj jonson boy if you don’t-
Another vid this week Yay thanks Whit! Love you!! 💕 My next leg day is going to be great!! 😊
Love this! I work out at a really tiny gym so most of the time squat racks or machines are taken so 90% of the time I’m using dumbbells in my workouts.
Thank you for always detailing your workout in the description! Super helpful 👍
Yes!! Thanks Whit! Needed this one
I love you so much, because of you I took the step to start getting healthy and getting fit x
So happy for you 😭❤️
Binged watched your videos on the weekend and they really motivated me to get back to my fitness routine. Did this workout today and it is NO JOKE. I am so sore. Can’t wait for shoulder day tomorrow!
GURL!! Omg I just finished this workout and I can’t even walk straight sooo good 🙌🏼
Amazing workout, as always 😍 Can’t wait to try this tomorrow!
Bailey Green really very nice legs exercise keep up
Good morning to my favorite ☀️ alwayyys alwayyys alwayyys a better day when it starts w a video w whit 💗
OMG thank you for this, I am someone who is an avid gym goer, workout everyday and you have finally reallllly helped me to find and feel my glutes in a proper burnet here :) thanks for the B stance, love it. You rock!
Iv been watching Whitney from day one she is my ultimate idol. I just love her so much 😩✨
Hi Whitney great job on the workout and keep up the great work and stay motivated and your hair style and outfit look as beautiful as you and keep doing you and have a great day 👍 excellent job
I
Love
You
So
Much
Omg
Enjoying the beginner videos!! You're always so pleasant to watch. Love your channel! ❤❤❤❤
Such a good workout! It was exactly what I needed today. Thank you!
Just did about 3/4ths of this and my legs were D-E-A-D. I didn't make it all the way through because my hamstrings were SO tired. Ill be doing this again on my next leg day and try and complete the whooooooole thing.
Wow what a workout! I just finished this and my butt and hamstrings are burning. The hip thrusters and b-stance are no joke!! I love you Whitney. Please do more videos like this.
Soo excited for that gymshark video!😁 I love this workout, can't wait to try out these exercises. Also, you are just gorgeous Whit, love youuu❤️️
Girl bye 🙋🏽♀️ I see those hamstring tie in’s 😍😈
Your hamstrings don’t hate you, they’re fire! 🔥
“It is painful but it is necessary, it is making me powerful so it is purposeful, God is using it to build me so it is indeed a blessing.”
Best videos ever! I feel like you read my mind when you created this video! This video is so helpful!
GIRL!!!! I just did this workout and omg!! My legs are done....I’m new to the gym and your channel. I’ve been watching all your vids. Thanks for all the great workouts :)
her channel is the reason why I'm always late for work👍
OMG YOUR EYELASHES LOOK AMAZING