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About this plan
Transform your legs and glutes, and achieve your goals once and for all with this effective 3-day workout. You can do it from the comfort of your home, using only dumbbells to increase the difficulty. To achieve maximum growth, you must dedicate enough training time to the muscles you want to develop and designate enough rest time to allow your muscles to recover properly. This workout takes care of that by giving a rest period for the recovery of your leg and glute muscles. Do this workout and see the effectiveness of working your glutes and legs 3 times a week. Remember that you can do this workout for 4 to 6 weeks to maximize your results.
Mon
Día 1: Glúteos & Piernas
Rodillas altas y patadas al trasero
3 SETS • 20 REPS•Cuádriceps, Glúteos, Pantorrillas
Dumbbell Deadlift
5 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Lunge
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Superman
3 SETS • 10 REPS•Espalda, Glúteos, Isquiotibiales
Straight Leg Kickback kneeling
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Wed
Día 2: Glúteos & Piernas
Running (in the same place)
3 SETS • 20 REPS•Oblicuos, Cuádriceps, Pantorrillas
Dumbbell Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Sumo Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dumbbell Step-up
3 SETS • 10 REPS•Glúteos, Cuádriceps
Frog Hip Thrust
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Bird Dog
3 SETS • 12 REPS•Glúteos, Isquiotibiales, Hombros
Hip Raise bent knee
3 SETS • 15 REPS•Abdomen
Fri
Día 3: Glúteos & Piernas
Jumping Jack
3 SETS • 15 REPS•Cuádriceps
Dumbbell Straight Leg Deadlift
3 SETS • 15 REPS•Glúteos, Isquiotibiales
Dumbbell Squat
4 SETS • 10 REPS•Glúteos, Cuádriceps
Lateral Box Jump
3 SETS • 10 REPS•Cuádriceps, Glúteos, Pantorrillas
Lying Scissor Kick
3 SETS • 12 REPS•Cuádriceps, Abdomen
Bridge Mountain Climber Cross Body
3 SETS • 12 REPS•Abdomen, Oblicuos, Cuádriceps