30-Minute Hips & Butt Workout with Dumbbells for Women Over 40

Lift that booty with this hips and butt workout using dumbbells and the booty band. This is also the perfect workout for those with sensitive knees.

There are only a few squats, no lunges and lots of emphasis on the hips and glutes with knee-friendly exercises.

TOOLS NEEDED

a chair (or weight bench), booty band (optional), 1 heavy dumbbell

THE WORKOUT

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

2 x 45sec
Single leg deadlift
Single leg deadlift

2 x 45sec
Sumo squat
Frog pumps

2 x 45sec
Standing hip extension
Standing hip extension

1 x 60sec
Donkey kicks to fire hydrant
Donkey kicks to fire hydrant
Kneeling glute & hammie squeeze
Bridges
Single leg hip thrusts
Single leg hip thrusts

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