Grab dumbbells, a mini band, a bench (or chair/ottoman/step), something to help stabilize (I'm using a swifter. You could use a stick-like object, bench, or wall as well. This is optional, you could do the exact same exercise without this prop. It will just provide better stabilization throughout the movement) and a mat for this 45 Minute Lower Body Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25lb, 20lb, and 10lb dumbbells and a medium 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 strength tri-sets during today's workout. We perform each tri-set twice. During the first round we will perform the first exercise on the left side for 75 seconds and immediately match on the right side for 75 seconds. We have 15 seconds to adjust our weight selection if needed before performing a bilateral exercise for 60 seconds. During round two, we shave off a little time and perform 45 seconds on the left, 45 seconds on the right, and 30 seconds for the bilateral exercise.
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!
🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 4:00 to begin
Workout time: Approx 47:00
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...
Month 5: • Month Five: 30 Day Str...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The Workout
Rd 1 75 seconds left/ 75 seconds right/ 15 sec / 60 seconds bilateral / 15 sec
Rd 2 45 seconds left/ 45 seconds right/ 15 sec / 30 seconds bilateral / 15 sec
Banded/DB Donkey Kicks L/R
Banded Extra ROM Reverse Hypers
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DB Bstance RDL L/R
DB Sumo Squat
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DB Bulgarian Split Squat L/R
DB Hip Hinge Swings
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Single Leg Hip Thrust L/R
DB/Banded Iso Thrust Abductions
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DB Lateral Lunge L/R
DB Calf Raises
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DB Single Leg RDL L/R
DB Goblet Squats
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Banded Extra ROM Abductions L/R
DB/Banded Bridges Top ROM
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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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