Build lower body strength with this 35-Minute Lower Body Dumbbell Workout (Slow Burn)
This "slow burn" format supersets standard reps with slow, controlled time-under-tension reps. This format is designed to BURN OUT your glutes, quads, hamstrings, calves, thighs and hips.
We re-filmed one of our popular lower body dumbbell workouts so we could bring you new moves and this new slow burn format!
Want to try the original?! You can find it here -- https://youtu.be/NxSP7HKd-9Y
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THE WORKOUT: 35-Minute Lower Body Dumbbell Workout (Slow Burn)
► EQUIPMENT: Medium to heavy set of dumbbells and towel. I suggest anywhere from 8-25 lbs. We're using 15-20 lb dumbbells in this video.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
2 Circuits
Timed Intervals (30 seconds of eccentric reps right into 30 seconds of isometrics or pulses; followed by 20 seconds of rest)
Repeat Circuit One x3 Sets and Circuit Two x2 Sets
2 Minute Legs + Abs Circuit Following Each Circuit
►Workout Outline:
1⃣ CIRCUIT ONE: Squat + Lunge + Deadlift
30 sec: 1.5 Squats
30 sec: Handswitch Squat Pulse
Rest 20 sec
30 sec: Eccentric Split Lunge, R/L/Alternating
30 sec: Split Lunge Hold + Front Calf Raise, R/L/ 5 per side
Rest 20 sec
30 sec: 1.5 Deadlifts
30 sec: Dumbbell Swings
Rest 20 sec
LEGS + ABS:
30 sec: Squat + Chop R/L
30 sec: Dumbbell Overhead Calf Raises
Rest 20 sec
2⃣ CIRCUIT TWO: Single Leg + Lateral + Hamstrings/Hips/Glutes
30 sec: Eccentric Single Leg Squat, R/L
30 sec: Lateral Lunge + Towel Adductor Pull, R/L
Rest 20 sec
30 sec: Eccentric Hamstring Towel Slides
30 sec: Single Leg Glute Bridge, R/L
30 sec: Single Leg Glute Bridge Hold, R/L
Rest 20 sec
LEGS + ABS:
30 sec: Squat + Chop R/L
30 sec: Dumbbell Overhead Calf Raises
Rest 20 sec
►TIME STAMPS:
00:00 Workout Introduction
01:28 Warm Up
07:45 Circuit 1
20:45 Legs + Abs Burnout
24:15 Circuit 2
31:55 Legs + Abs Burnout
34:48 Cool Down + Stretch
Learn more about how to build strong legs at home in this post:
https://www.nourishmovelove.com/strength-lower-body-dumbbell-workout/
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3xLkYct
► lululemon Swiftly Tech Short-Sleeve Shirt 2.0 -- https://creatoriq.cc/40yVSd7
► lululemon Wunder Train Contour Fit Leggings -- https://creatoriq.cc/3FPmmyX
RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-100758003-15293915
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/3xLkYct
► lululemon Sculpt Cropped Tank -- https://creatoriq.cc/3luyQW1
► lululemon Wunder Train Contour Fit Leggings -- https://creatoriq.cc/3FPmmyX
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TRY more of My BEST LEG Day Workouts on YouTube:
► 10-Minute POWER LEGS Workout -- https://youtu.be/9U0MoVXmPkA
► 20-Minute Beginner Leg Workout -- https://youtu.be/MFhCQnGulMk
► 25-Minute Dumbbell Leg Workout (Strength Training) -- https://youtu.be/i0DeCmY8QFc
► 30-Minute LEG Workout with Dumbbells + Mini Band -- https://youtu.be/AK8Cc3O1Emg
► 30-Minute Dumbbell Leg Workout (Strength, Power + Isometrics) -- https://youtu.be/gB9zpbYjGME
► 35-Minute Unilateral Leg Workout -- https://youtu.be/6N2ewrmSZCo
► 40-Minute Booty Building Butt Workout -- https://youtu.be/7xz2GObVAwI
► 45-Minute LEG DAY At Home -- https://youtu.be/aPILrBa7CWI
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#legworkout #lowerbodyworkout #legdayworkout