The workout that left me sore for 3 days after filming (like can’t sit on the toilet sore) --- this LIFT HEAVY, strength-training lower body burnout!
Legs, thighs, butt and hamstrings - we're burning out every muscle in the lower body with this STRENGTH TRAINING Dumbbell Lower Body Workout! No squat rack or fancy gym equipment needed!
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► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
THE WORKOUT: 45-Minute Leg Day Workout for Women
► EQUIPMENT: Medium-to-heavy set of dumbbells (or a couple sets of dumbbells to toggle between) and an optional mini loop resistance band.
I suggest anywhere from 8-35 lbs. I personally used 15 and 25 lb dumbbells in this workout video.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
My resistance bands are from Hope Fitness (affiliate link):
https://hopefitnessgear.com/?sca_ref=3824751.KiMiNmpoBk
*Discount Code: NML
► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Warm Up
07:10 Set 1: Squats + Lateral Lunges
16:16 Set 2: Deadlifts
28:18 Set 3: Banded Squats
35:12 Set 4: Lunges
41:27 Set 5: Sumo Squats
47:10 Cool Down
Alternatively, work off the 20 dumbbell leg exercises below at your own pace.
This LEG DAY workout is made up of 5 circuits. Each circuit consists of 3 exercises, completed in a rep drop format (14 reps on the first set, 12 reps on the second set, and 10 reps on the third set). Then we close out each circuit with a burnout!
1⃣ CIRCUIT 1: Squats + Lateral Lunges
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Goblet Squat
2. Handswitch Lateral Lunges
3. Alternating Lateral Lunge + Squat Combo
Burnout (x2 sets, timed intervals):
30 seconds: Lateral Lunge Knee Drive
30 seconds: Single Leg Pistol Squat Hold
2⃣ CIRCUIT 2: Deadlifts
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Staggered Deadlift, right
2. Staggered Deadlift, left
3. Deadlift + Clean Squat
Burnout (x2 sets, timed intervals):
30 seconds: Single Leg Glute Lifts with Resistance Band, right
30 seconds: Single Leg Glute Lifts with Resistance Band, left
3⃣ CIRCUIT 3: Banded Squats
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Wide Narrow Squat, right first, left second
2. Banded Squat Walk
Burnout (x1 set, timed intervals):
30 seconds: Squat Hold + Abductors Band Open
4⃣ CIRCUIT 4: Lunges
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Uneven Split Squat, right
2. Uneven Split Squat, left
3. Reverse Lunge Thrusters
5⃣ CIRCUIT 5: Sumo Squats
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Set Down Pick Up Sumo Squats
2. Hold Sumo Squat + Calf Raises
Burnout (x1 set):
10 reps: Banded Bear Crawl Abduction
10 reps: Banded Donkey Kick, right
10 reps: Banded Donkey Kick, left
Learn more about the benefits of lower body workouts in this post:
https://www.nourishmovelove.com/dumbbell-leg-workout-drop-set
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This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Pork Board, including my favorite high-protein recipes at https://www.mnpork.com/porkplease/
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►More of my MOST POPULAR Workouts on YouTube:
45-Minute Arms + Abs Drop Set -- https://youtu.be/Y7GNawDUlHM
45-Minute Cardio Kickboxing Barre -- https://youtu.be/LipmnrzdHJ4
30-Minute Resistance Band Legs -- https://youtu.be/dbgP-jKARvk
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#lowerbodyworkout #legdayworkout #strengthtraining