🍑💪 Get ready to feel the burn with this intense lower body session, targeting your glutes, hamstrings, and more!
We’re using weights, mini bands, a chair, and a yoga block to maximize muscle engagement and build strength. Perfect for home or gym!
This workout is based on the 6-12-25 method 🕒, where we perform:
6 heavy strength reps (30 secs),
12 moderate reps (1 min),
25 lighter or bodyweight reps (1:10).
You’ll experience a mix of giantsets, iso-holds, and different tempos to build muscle, increase endurance, and tone your lower body. This is a no jump workout!
… And so much more, with a killer Finisher of Banded Hip Thrusts 🔥💥!
Tips for Best Results:
Focus on slow, controlled movements for max glute and hamstring activation.
Keep tension on the muscles, especially during the holds and abductions.
Progress at your own pace but challenge yourself by increasing weights or band resistance as you improve!
No need to count, just follow the timers!
👉🏻 Workout details:
🔥 Workout type: Strength, Hypertrophy, Endurance
🔥 Timer: Giant sets (30″/1’/1’10″, 30″ break)
🔥 Focus: Lower body (glutes and hammstrings but also quads)
🔥 Equipment: Dumbbells , Mat , Chair, Yoga block/book, Bench/Chair
🔥 Warm up: included
🔥 Stretching: included
🔥 Level: ALL
Workout structure:
🔥 Intro : 00:00 – 04:40
🔥 Warm up : 02:31 – 08:46
🔥 Main Workout : 08:47 – 41:00
🔥 Stretching and Cool Down : 41:01 – 44:17
EXERCISES
6 Staggered RDL
12 Glute Bridges
25 Donkey Kicks
Switch side
6 Sumo Squats
12 Hip thrusts
25 Banded Lateral walks
6 Elevated Curtsy lunge
12 Step Ups
25 Banded Diagonal kicks
Switch side
6 RDL
12 Hamstring Bridge
25 Hamstring Curls
6 Bulgarian Split Squats (2 DB)
12 Bulgarian Split Squats (1 DB)
25 Diagonal taps
Switch side
6 Single Leg Hip Thrusts
12 Staggered Hip Thrusts
25 Hip Thrusts Adbuctions
Switch side
FINISHER (20″/10″/20″/10″/20″/10″):
Banded Hip Thrusts
Hold
Hip Thrusts
Hold
Hip Thrusts Pulses
Hold
Perfect for all fitness levels, whether you’re a beginner looking to strengthen your glutes or more advanced looking for a killer burn!
🔥 Give it your all, and let’s make every rep count! Comment below with how you feel after this workout and don’t forget to subscribe for more 6-12-25 workouts every week! 📅 Hit the notification bell so you don’t miss any updates!
I hope you enjoy every second of this workout! 💪🍑 Let’s crush this together!
EnJOy ❣️
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Disclaimer:
This is my personal workout program and it might not be the right one for you. If you are a beginner start with the simple version of the exercises. To avoid any injuries it is highly recommended to consult professional medical or fitness advice.
This channel offers fitness, well-being and nutritional information.
ActiveJo will bear no responsibility in case of any injury as a result of this video.
#HYPERTROPHY #STRETNGTH #HOMEWORKOUT#DUMBBELLS #30MINWORKOUT #glutes #hamstrings