DAY 4 of our Build 30 Workout Challenge: 30-Minute Leg Workout (Glutes and Hamstrings) It's LEG DAY and today's lower body dumbbell workout focuses on the glutes and hamstrings.
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► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. Optional mini loop resistance band.
I recommend 8-30 lbs depending on your fitness level. We're using 15-30 lbs in this workout video.
My resistance bands are from Hope Fitness (affiliate link):
https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk
*Discount Code: NML
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
►TIME STAMPS:
00:00 Workout Introduction
Begin with Rep Challenge
3 Build Circuits
3 Moves Per Circuit (1 isolated exercise, 1 multi muscle group exercise, 1 endurance exercise)
Timed Intervals (30/15 for isolated exercise, 40/20 for multi-muscle strength exercise, 50/30 for endurance exercise)
Repeat x3 Sets
3 Minute Burnout Ladder To Finish
01:40 Warm Up
07:55 30 Rep Big Move
Banded Squat + Rear Leg Lift
10:15 Circuit One
1⃣ Iso: Forward Lean Split Lunge R/L
2⃣ Multi: Forward Lean Split Lunge + Single Leg Deadlift R/L
3⃣ Endurance: 1.5 Deadlift Clean + 1.5 Squat
16:45 Circuit Two
1⃣ Iso: Staggered Deadlift R/L
2⃣ Multi: Staggered Good Morning + Lateral Lunge R/L
3⃣ Endurance: Staggered Swing + Lateral Squat R/L
23:40 Circuit Three
1⃣ Iso: Calf Raise with Dumbbell Rotation + Back Squeeze
2⃣ Multi: Quadruped Donkey Kick R/L
3⃣ Endurance: Supine Hamstring Hold R/L
31:10 Ladder Burnout
Power: Banded Squat Jacks
Isometric Hold: Banded Alternating Rear Leg Lifts
35:10 Cool Down + Stretch
FITNESS TRACKER SETTING
We set our watches to "HIIT" for this workout! Here's the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-100758003-15612516
Learn more about the benefits of Glutes and Hamstrings for women in this post: https://www.nourishmovelove.com/glutes-hamstrings-workout/
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-100758003-15612516
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") -- https://creatoriq.cc/43rlCL7
► lululemon License to Train Tight-Fit Tank Top -- https://creatoriq.cc/444UEJo
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") -- https://creatoriq.cc/43rlCL7
► lululemon Ebb to Street Cropped Racerback Tank Top -- https://creatoriq.cc/3U4Oftl
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#summerworkoutchallenge #glutesworkout #hamstrings