45 MIN STRONG LEGS AND GLUTES WORKOUT | Lower Body Killer | Dumbbell Workout | Strength
236.1 هزار بار بازدید -
2 سال پیش
-
#trainwithkaykay
#trainwithkaykay #stronglegsandglutesworkout
Hey team #everydaywarrior 🙏🏻
I am back with another 45 MIN STRONG LEGS AND GLUTES WORKOUT!
Are you ready to smash your legs and booty? We won't have any repeat, but that doesn't mean it won't burn! 😏🔥
Win your day - no matter when!💥
You can always make this Workout as intense as it can be for you. You decide, where you can go harder on yourself and you can always modify.
Grab your mat, your weights, something to drink and let's get ready to sweat! 💦
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼
▸ warm up & Cool down on top
▸ equipment: Dumbbells, I was using 2x 12,5 kg for your reference, a mat is recommended, some plates or yoga blocks as an elevation would be recommended too
W O R K O U T - D E T A I L S:
00:00 - 00:12 | Intro
00:17 - 04:32 | WARM UP:
LEG CIRCLE
SQUAT
PULSE SQUAT
KANG SQUAT
WALK OUT HIP OPENER
WRISTS
FROG GLUTE KICKS
FROG PULSES
04:33 - 47:18 | WORKOUT:
CIRCUIT 1: 45 SEC ON 15 SEC OFF
HEELS EL. FRONT SQUATS
HEELS EL. PULSE SQUAT
ALT. SIDE SQUAT
DEFICIT REAR LUNGES ONE SIDE
SPLIT SQUAT SAME SIDE
DEFICIT REAR LUNGES OPP.
SPLIT SQUAT SAME SIDE
DEFICIT RDL
DEFICIT CURTSY LUNGES ONE SIDE
DEFICIT CURTSY LUNGES OPP.
CIRCUIT 2: 40 | 10
SUMO SQUAT
ALT. SIDE SUMO SQUAT
GOBLET SIDE SQUAT
GOBLET SIDE SQUAT OPP.
ALT. SIDE LUNGES
SINGLE LEG RDL
SINGLE LEG RDL OPP.
SQUAT CLEAN
REAR LUNGE KNEE DRIVE ONE SIDE
REAR LUNGE KNEE DRIVE OPP.
WEIGHTED SQUAT WALK
GLUTE BRIDGE
GLUTE BRIDGE PULSES
SINGLE LEG GLUTE BRIDGE
KICK BACK
SIDE TO SIDE LEG RAISES
KICK BACK OPP.
SIDE TO SIDE LEG RAISES
LYING LEG RAISES
HALF KNEELING LEG RAISES
LYING LEG RAISES OPP.
HALF KNEELING LEG RAISES OPP.
CRAB LEG EXTEND
CRAB LEG EXTEND OPP.
CHINESE PLANK WALK
CHINESE PLANK HOLD
3X BEAR CRAWL – 2X CATCHER
CIRCUIT 3: 30 | 10
WEIGHTED PULSE SQUAT JUMP
THRUSTERS
SQUAT JUMPS
SQUAT JACKS
LATERAL SPLIT JUMPS – JUMPING LUNGE
SPRINTER JUMP
SPRINTER JUMP OPP.
TOUCH N GO
LEG COMMANDO
LEG COMMANDO JUMP
PRISONER HIGH KNEES
SQUAT JUMP – FLYING STAR
47:40 - 51:58 | COOL DOWN:
RISING WARRIOR
LEG HUG
COBRA
PIGEON
PIGEON OPP.
LYING HAMMIE STRETCH
LAY DOWN BREATHE
P A R T N E R S
🌱 f o o d s p r i n g | get 15% off: kaykayFSG |
[https://www.foodspring.de](https://www.foodspring.de/)
💥 f a v p r e w o r k o u t | Energy Aminos Maracuja | find all my supplements: [https://bit.ly/33zP0At](https://bit.ly/33zP0At)
F O L L O W M E
📹 y o u t u b e | https://bit.ly/3oCte8s
📷 i n s t a g r a m | https://bit.ly/3i0eKwp
📱t i k t o k | https://bit.ly/3sWeQeW
💌 m a i l | business inquiries | [email protected]
💪🏼 c o a c h i n g | https://bit.ly/3uygeEO
💻 f a c e b o o k | group for daily motivation & tips | https://bit.ly/3iRMAop
All the Love. All the Energy.
Yours,
KayKay 🤍
D I S C L A I M E R:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.
Hey team #everydaywarrior 🙏🏻
I am back with another 45 MIN STRONG LEGS AND GLUTES WORKOUT!
Are you ready to smash your legs and booty? We won't have any repeat, but that doesn't mean it won't burn! 😏🔥
Win your day - no matter when!💥
You can always make this Workout as intense as it can be for you. You decide, where you can go harder on yourself and you can always modify.
Grab your mat, your weights, something to drink and let's get ready to sweat! 💦
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼
▸ warm up & Cool down on top
▸ equipment: Dumbbells, I was using 2x 12,5 kg for your reference, a mat is recommended, some plates or yoga blocks as an elevation would be recommended too
W O R K O U T - D E T A I L S:
00:00 - 00:12 | Intro
00:17 - 04:32 | WARM UP:
LEG CIRCLE
SQUAT
PULSE SQUAT
KANG SQUAT
WALK OUT HIP OPENER
WRISTS
FROG GLUTE KICKS
FROG PULSES
04:33 - 47:18 | WORKOUT:
CIRCUIT 1: 45 SEC ON 15 SEC OFF
HEELS EL. FRONT SQUATS
HEELS EL. PULSE SQUAT
ALT. SIDE SQUAT
DEFICIT REAR LUNGES ONE SIDE
SPLIT SQUAT SAME SIDE
DEFICIT REAR LUNGES OPP.
SPLIT SQUAT SAME SIDE
DEFICIT RDL
DEFICIT CURTSY LUNGES ONE SIDE
DEFICIT CURTSY LUNGES OPP.
CIRCUIT 2: 40 | 10
SUMO SQUAT
ALT. SIDE SUMO SQUAT
GOBLET SIDE SQUAT
GOBLET SIDE SQUAT OPP.
ALT. SIDE LUNGES
SINGLE LEG RDL
SINGLE LEG RDL OPP.
SQUAT CLEAN
REAR LUNGE KNEE DRIVE ONE SIDE
REAR LUNGE KNEE DRIVE OPP.
WEIGHTED SQUAT WALK
GLUTE BRIDGE
GLUTE BRIDGE PULSES
SINGLE LEG GLUTE BRIDGE
KICK BACK
SIDE TO SIDE LEG RAISES
KICK BACK OPP.
SIDE TO SIDE LEG RAISES
LYING LEG RAISES
HALF KNEELING LEG RAISES
LYING LEG RAISES OPP.
HALF KNEELING LEG RAISES OPP.
CRAB LEG EXTEND
CRAB LEG EXTEND OPP.
CHINESE PLANK WALK
CHINESE PLANK HOLD
3X BEAR CRAWL – 2X CATCHER
CIRCUIT 3: 30 | 10
WEIGHTED PULSE SQUAT JUMP
THRUSTERS
SQUAT JUMPS
SQUAT JACKS
LATERAL SPLIT JUMPS – JUMPING LUNGE
SPRINTER JUMP
SPRINTER JUMP OPP.
TOUCH N GO
LEG COMMANDO
LEG COMMANDO JUMP
PRISONER HIGH KNEES
SQUAT JUMP – FLYING STAR
47:40 - 51:58 | COOL DOWN:
RISING WARRIOR
LEG HUG
COBRA
PIGEON
PIGEON OPP.
LYING HAMMIE STRETCH
LAY DOWN BREATHE
P A R T N E R S
🌱 f o o d s p r i n g | get 15% off: kaykayFSG |
[https://www.foodspring.de](https://www.foodspring.de/)
💥 f a v p r e w o r k o u t | Energy Aminos Maracuja | find all my supplements: [https://bit.ly/33zP0At](https://bit.ly/33zP0At)
F O L L O W M E
📹 y o u t u b e | https://bit.ly/3oCte8s
📷 i n s t a g r a m | https://bit.ly/3i0eKwp
📱t i k t o k | https://bit.ly/3sWeQeW
💌 m a i l | business inquiries | [email protected]
💪🏼 c o a c h i n g | https://bit.ly/3uygeEO
💻 f a c e b o o k | group for daily motivation & tips | https://bit.ly/3iRMAop
All the Love. All the Energy.
Yours,
KayKay 🤍
D I S C L A I M E R:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.
2 سال پیش
در تاریخ 1401/09/15 منتشر شده
است.
236,108
بـار بازدید شده