This quick workout mainly focusses on the glutes (booty), using pretty basic exercises with two dumbells: one heavy and one medium. It’s quick, it’s full of fire and it’s great!

This workout is part of my tone & sculpt workout plan for women: an 8 week home workout program that I have created with YouTube video’s, specifically designed for women to increase strength and tone & sculpt the muscles. If you want to know more about this plan, just click here.

What to expect

Two rounds of seven exercises, 40 seconds each with a little rest in between and some extra rest in between the two sets. The video really clean, straightforward and easy to follow along with. The exercises that you can expect are sumo squats, curtsy lunges, deadlifts, squats and lunges.

MadFit uses a 25 and 15 pound dumbell (6-11 KG) I used 5 and 10 KG, which was enough for me.

My view:

If you are a bit further in your strength training journey you can go heavier, if you are just starting out go lower. Just have two different weights available for you, so you can alternate between the moves.

This is a great quick video to strengthen your lower body, and specifically your glutes. If you want to make this a more complete workout, you can easily combine it with a quick core workout and/or upper body workout.

Make sure to watch your form during all of the exercises, because MadFit does not give too many cues in this video.

+ 15 minutes
+ dumbell workout
+ heavy and medium weight
+ all fitness levels (depending on your weights)
+ with timer
+ with music
+ female trainer


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