Glutes, hamstrings, quads, calves and thighs - we're hitting it all in this LEG WORKOUT AT HOME (no equipment needed!)
Zero30 DAY 3: 30-Minute Bodyweight Leg Workout At Home (STRENGTH)!
Zero30 is a FREE 2-Week, No Equipment, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here:
https://www.nourishmovelove.com/zero-30/
OR find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/c/nourishmovelove/join
THE WORKOUT: 30-Minute Leg Workout At Home (STRENGTH) (Zero30 Day 3)
► EQUIPMENT: None!
My Oversized Yoga Mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
3 Circuits (each circuit contains 3 STRENGTH exercises and 3 STRENGTH BURNOUT exercises)
Timed Intervals (Perform each STRENGTH exercise for 40 seconds of work, followed immediately by the STRENGTH BURNOUT exercise for 20 seconds of work. Take a 20 second rest.)
Repeat Each Circuit x 2 Sets (rest for one minute between circuits)
Includes Mobility Warm-Up and Cool Down Stretching
►Workout Outline:
1⃣CIRCUIT ONE
1) Air Squat
2) Squat Hold + Pulse
3) Lateral Lunge + Transverse Squat, Right
4) Lateral Lunge Hold + Pulse OR Power Push Off, Right
5) Lateral Lunge + Transverse Squat, Left
6) Lateral Lunge Hold + Pulse OR Power Push Off, Left
2⃣CIRCUIT TWO
1) Reverse Lunge + Knee Drive + Reverse Lunge + Rear Lift
2) Rear Lift + Balance Front Leg Pulse
3) Curtsy Lunge + Squat
4) Side Leg Lift
5) Front Lunge + Single Leg Deadlift
6) Front Lunge Hold + Heel Lift
3⃣CIRCUIT THREE
1) 2-Pulse Sumo Squat
2) Sumo Squat Hip Lifts
3) Quadruped Fire Hydrant + Kick
4) Side Kick Hold + Hamstring Kicks
5) Glute Bridge March
6) Single Leg Glute Bridge Hold + Pulse
Find the breakdown of each of these exercises in this post:
https://www.nourishmovelove.com/zero-30-bodyweight-leg-workout
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
_________________________________________________________
WEARING (affiliate links):
► lululemon Wunder Train High-Rise Leggings - https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Longline Bra - https://creatoriq.cc/3RaTS5O
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:58 Warm Up
04:15 Circuit 1
13:28 Circuit 2
23:00 Circuit 3
32:35 Cool Down
_________________________________________________________
►Is this workout Pregnancy/Postpartum Friendly? With modifications. Slow down movements as needed, and sub squats for lunges if they aren't comfortable for you.
_________________________________________________________
Find all of the Zero30 Workouts in this Youtube playlist:
https://youtube.com/playlist?list=PLpa0d6IJAhbhpBvfAi3FZlmB2ZUlrFJHX
Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here:
https://www.nourishmovelove.com/zero-30/
FREE WORKOUT PROGRAM: Zero30
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
Day 1: Full Body Strength -- https://youtu.be/2we2gPU7Zys
DAY 2: HIIT Bodyweight Arm Workout -- https://youtu.be/Nr_1_TlZfOc
DAY 3: You are here!
DAY 4: Intense Yoga Workout -- https://youtu.be/afvdiUfBUiM
DAY 5: Bodyweight HIIT Workout -- https://youtu.be/fr-GDIh-kpk
WEEK 2:
DAY 6: HIIT Leg Workout, No Equipment -- https://youtu.be/DShbl0K2y6o
DAY 7: No Equipment Arm Workout: Arms + Abs -- https://youtu.be/tEksVOR_aBE
DAY 8: Yoga -- https://youtu.be/1UqLUt1dYEY
DAY 9: Cardio + Core Workout At Home, No Equipment -- https://youtu.be/mM6hiv6hiUs
DAY 10: No Equipment Workout: Intense HIIT -- https://youtu.be/8z2siutoVqs
_________________________________________________________
SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subscribe
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/
►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove
www.nourishmovelove.com
____________________________
#strengthtraining #bodyweightworkout #workoutchallenge