DAY 4 of our Summer Workout Challenge: 30-Minute Leg Workout (Glutes and Hamstrings)
It's LEG DAY and today's lower body dumbbell workout focuses on the glutes and hamstrings.
► This is DAY 4 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist: [ Ссылка ]
💜 Become a member of Team NML (for exclusive workouts, community + accountability): [ Ссылка ]
✨THE WORKOUT: 30-Minute Leg Workout (Glutes and Hamstrings)✨
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-30 lb dumbbells. Optional mini loop resistance band.
👉My Dumbbells (affiliate link): [ Ссылка ]
*Discount Code: NMLTF5
👉My resistance bands are from Hope Fitness (affiliate link):
[ Ссылка ]
*Discount Code: NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ Begin with Rep Challenge
✔️3 Build Circuits
✔️3 Moves Per Circuit (1 isolated exercise, 1 multi muscle group exercise, 1 endurance exercise)
✔️Timed Intervals (30/15 for isolated exercise, 40/20 for multi-muscle strength exercise, 50/30 for endurance exercise) x 2 Sets
✔️3 Minute Burnout Ladder To Finish
►Workout Outline:
🔥30 Reps: Banded Squat + Rear Leg Lift
1️⃣ CIRCUIT ONE:
1. Iso: Forward Lean Split Lunge R/L
2. Multi: Forward Lean Split Lunge + Single Leg Deadlift R/L
3. Endurance: 1.5 Deadlift Clean + 1.5 Squat
2️⃣ CIRCUIT TWO:
1. Iso: Staggered Deadlift R/L
2. Multi: Staggered Good Morning + Lateral Lunge R/L
3. Endurance: Staggered Swing + Lateral Squat R/L
3️⃣ CIRCUIT THREE:
1. Iso: Calf Raise with Dumbbell Rotation + Back Squeeze
2. Multi: Quadruped Donkey Kick R/L
3. Endurance: Supine Hamstring Hold R/L
🔥3-Minute Ladder
Power: Banded Squat Jacks
Isometric Hold: Banded Alternating Rear Leg Lifts
►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
07:55 30 Rep Big Move
10:15 Circuit One
16:45 Circuit Two
23:40 Circuit Three
31:10 Ladder Burnout
35:10 Cool Down + Stretch
❤️ Find This Workout on NML: [ Ссылка ]
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Fast and Free Bike Shorts (6") -- [ Ссылка ]
► lululemon License to Train Tight-Fit Tank Top -- [ Ссылка ]
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- [ Ссылка ]
► lululemon strongfeel Training Shoes -- [ Ссылка ]
► lululemon Fast and Free Bike Shorts (6") -- [ Ссылка ]
► lululemon Ebb to Street Cropped Racerback Tank Top -- [ Ссылка ]
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👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: [ Ссылка ]
WEEK 1:
▪️Day 1: Full Body (Leg Focus) — [ Ссылка ]
▪️DAY 2: Chest + Triceps — [ Ссылка ]
▪️DAY 3: Core, Cardio + Mobility — [ Ссылка ]
▪️DAY 4: Glutes + Hamstrings —📍You are here!
▪️DAY 5: Full Body + Abs — [ Ссылка ]
WEEK 2:
▪️DAY 6: Full Body (Arm Focus) — [ Ссылка ]
▪️DAY 7: Quads + Glutes — [ Ссылка ]
▪️DAY 8: Core Circuit — [ Ссылка ]
▪️DAY 9: Back + Shoulders — [ Ссылка ]
▪️DAY 10: Full Body — [ Ссылка ]
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#summerworkoutchallenge #glutesworkout #hamstrings
