Grab dumbbells, a mini band, a bench (or chair/ottoman/step), a wall, and a mat for this 30 Minute Glute and Leg Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25lbs dumbbells and a medium-heavy latex mini band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform supersets during today's workout. We perform each superset only once. However, if we perform a unilateral superset we will be matching it on the other side of the body. If you have a weaker side, be sure to perform that side first. I will always cue left side first. The first exercise of each superset will be performed for 75 seconds. We will then have a ten second transition into exercise number two which will be performed for 60 seconds. Recovery between each superset is 15 seconds.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
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Let me know how it goes in the comments below!
Skip to 2:35 to begin warm-up
Skip to 6:00 to begin workout
Workout time: Approx 30:00 without warmup; 34:00 with warmup
Workout time with warm up and cool down stretch: 37:00
Advanced 30 Day Program: • Advanced At-Home Stren...
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Month 4: • Month Four: 30 Day Wor...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The Warmup 30 sec each
BW Deadbugs
BW Birddogs
BW Single Leg Downdog to Hip Opener L then R
BW Alt Lateral Lunge
BW Sumo Squat
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The Workout 75 sec/ 10 sec transition / 60 sec / 15 sec recovery
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DB Step ups L
BW Toe Taps, slow L
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(repeat on right)
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DB Prone Hamstring Curls (band on to save transition time)
Banded Reverse Hypers
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DB Banded Single Leg RDL L (on wall) (*using ipsilateral hand to hold db, you can also hold db in contralateral hand as well)
Banded Single Leg Abductions in RDL position L (on wall)
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(repeat on right)
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DB/Banded Front Loaded Squat
Banded Monster Walks
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Banded Extra ROM Abductions L
Banded Extra ROM Kickbacks L
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(repeat on right)
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BW Copenhagen Plank Ups L (Band on to save on transition time)
Banded Side Plank Abductions L
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(repeat on right)
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DB/Banded Feet Elevated Bridges
DB/Banded Bridges
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Bridge Burnout
Additional Add-Ons to Compliment this Workout:
Stretch
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
Cardio
30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickb...
30 Minute Barre Inspired Cardio No Jumping: • 30 Minute Barre Inspir...
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Upper Body:
30 Minute Delts: • 30 Minute At-Home Delt...
30 Minute Upper Body Mini Band and DB Workout: • 30 Minute Upper Body D...
25 Minute Upper Body Droplet: • 25 Minute Upper Body D...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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