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CelaMarr Review: 45 Min Intense Dumbbell Glute Workout
45 Min Intense Dumbbell Glute Workout is a fantastic and tough lower body strength workout. I adored this routine – not only did it fry my lower body but I had fun doing it! I was also pretty drenched by the end, as the rest breaks are quite short and you are moving quite quickly form one thing to the next. I have included the link for the workout on YouTube HERE.
This blog post is another review to highlight a new me to YouTube trainer whose workouts I have been trying out over the last few weeks. CelaMarr is based in the US and her focus is “on making fitness affordable and accessible to all”. She posts full length workouts usually weekly (sometimes more often) and also offers free structured workout programs and monthly challenges. Currently, there are 146 videos in her library including HIIT, bodyweight only, dumbbells, core/abs, strength (lower and upper body) and cardio workouts (high and low impact). I really like some of her low impact cardio workouts too, as they are great for days when you don’t want to jump but still want a good workout. The routines I have tried have, for me, been a little mixed – some I like and others I don’t so it’s really just a case of previewing them beforehand and deciding if I want to try them. The production quality definitely isn’t as slick as Caroline Girvan or Heather Robertson but they do provide some nice variety sometimes. I have included the link for her channel HERE. (Btw, I am not sure what her actual name is but I believe that CelaMarr was the name of her first retail store she opened).
This workout is Day 10 of her Summer Shred Workout Programme (as there are three other 45 minute Dumbbell Lower body workouts in her library too), which was supposed to be a 5 week programme, with 5 workouts every week, but unfortunately, she got sick part way through and so put it on pause. I have linked the playlist for the programme so far HERE.
The main workout is structured into 45 second intervals of work followed by 15 seconds rest. There is a wide variety of different strength exercises all targeting the lower body – both standing and floorwork. The exercises use either one or two dumbbells or your own bodyweight. I really liked the mix of different moves, as I found they targeted all angles of my glutes very well. The pace is also nice and slow so you can really heavy up here, if you want to. Also alternating between one or two dumbbells or bodyweight, gives your grip a break too so you are not having to hold heavy dumbbells all the time.
The workout starts with a nice bodyweight warm up before moving into the main routine. This starts with a number of standing exercises – all traditional and effective moves, such as, squats, lunges, deadlifts etc before moving to the floor for glute bridges and bodyweight mat work. The workout then ends with some Bulgarian lunges (I did 1 leg squats on the floor instead, as aggravate my hips) and finally a very long set of hip thrusts. I really felt those as the rest breaks felt so short and you just keep doing one hip thrust move after the other!
CelaMarr used 15 pounds throughout as she is trying to ensure that it is more accessible to more people. I however, used a much wider variety of dumbbells to ensure I got the most out of the routine. Plus as mentioned the pace is slow so you can go as heavy as you want, as long as you are still able to keep good form. I particularly found the hip thrusts challenging using a 45 pound dumbbell and was definitely relieved when we finally went to bodyweight only! I think only using 15 pounds, as CelaMarr did, would definitely make this more intermediate but if you challenge yourself with the dumbbells then I think you can get a really tough and effective workout. In future, I would probably also go a bit heavier, for some of the moves, now that I know what to expect.
This workout, like all of hers that I have done, is music only (the same Royalty free music that Heather, Caroline, Anna etc uses). There is also a countdown timer to show how much time you have left for each interval / rest period. Prior to beginning a move, there is also a preview panel that appears in the top corner of the screen so you always know what is coming next. This is great as it also gives you a chance to select the right dumbbells, if you are using a wider selection like I was. As mentioned, it’s not quite as slick as some of the other YouTube workouts but the production quality is still pretty high and it does the job well.
Overall, a tough and metabolic lower body strength workout that with the right weights will really challenge the glutes nicely.
A few of my other favourite workouts from her channel include (all of the routines below are clickable and will take you directly to the relevant YouTube video):
The Workout
45 Min Intense Dumbbell Glute Workout is a pure strength workout focused on the lower body. The routine consists of a thirty-four different exercises that are a mix of standing and floor strength moves using dumbbells. Each exercise is performed for 45 seconds of work followed by 15 Seconds rest.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
45 Min Intense Dumbbell Glute Workout is 45:28 minutes long. The workout starts with a 5 minute warm-up before moving into the first standing lower body exercise.
Each exercise listed below is performed for 45 Seconds of work followed by a 15 second rest.
Squats – two 15# Dbs (I used 22’s)
Squat & pulse – two 15# Dbs (I used 20’s)
Reverse lunge & knee drive (left) – two 15# Dbs (I used 20’s)
Reverse lunge & knee drive (right) – two 15# Dbs (I used 20’s)
Goblet Squat – one 15# Db (I used 1x 20)
Goblet Cossacks (holding Db in same position as above do alternating Cossacks (side lunges) – one 15# Db (I used 1x 20)
Deadlifts – two 15# Dbs (I used 22’s)
Staggered stance deadlift (left) – one 15# Db (I used 1x 25)
Staggered stance deadlift (right) – one 15# Db (I used 1x 25)
Deadlift to squat – two 15# Dbs (I used 20’s)
Sumo squat – one 15# Db (I used 1x 35)
Sumo deadlift – one 15# Db (I used 1x 35)
Alternating reverse lunges – two 15# Dbs (I used 20’s)
Glute bridge – one 15# Db (I used 1x 45) & mat
Glute bridge & pulse – one 15# Db (I used 1x 45) & mat
Glute bridge (bodyweight) – mat
Single leg bridge (left) – mat
Single leg bridge (right) – mat
Donkey kick & donkey kick pulse (left) – mat
Fire hydrant (left) - mat
Donkey kick & donkey kick pulse (right) – mat
Fire hydrant (right) – mat
Bulgarian split squat (left) – one 15# Db & chair (I used 1x 20 & did 1 leg squat on floor)
Bulgarian split squat (right) – one 15# Db & chair (I used 1x 20 & did 1 leg squat on floor)
Bulgarian split squat pulse (left) – one 15# Db & chair (I used 1x 20 & did 1 leg squat pulse on floor)
Bulgarian split squat pulse (right) – one 15# Db & chair (I used 1x 20 & did 1 leg squat pulse on floor)
Hip thrust – one 15# Db (I used 1x 45) & chair
Hip thrust & pulse – one 15# Db (I used 1x 45) & chair
Hip thrust pulses – one 15# Db (I used 1x 45) & chair
Staggered hip thrust (left) – one 15# Db (I used 1x 45) & chair
Staggered hip thrust (right) – one 15# Db (I used 1x 45) & chair
1 Hip thrust, 2 pulse & 3 abductions – one 15# Db (I used 1x 45) & chair
Single leg hip thrust bodyweight (left) – chair
Single leg hip thrust bodyweight (right - chair
The workout ends with a 3 minute cool down and stretch.
Take Action
Try it today! Check out CelaMarr’s YouTube channel HERE.
If you liked this workout, check out my review of Sydney Cummings: 30 Min Power Glutes – HERE.
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