Fall Challenge Day 1: 35-Minute Legs and Glutes

nourishmovelove
nourishmovelove
97 هزار بار بازدید - 2 سال پیش - DAY 1 of our Fall
DAY 1 of our Fall Challenge is a 35-Minute Legs and Glutes Workout with dumbbells and and optional mini loop resistance band or booty band! 🔥

We'll incorporate squats, lunges, deadlifts, lateral squats and sumo squats in this lower body workout at home.

► This is DAY 1 of our Fall 2023 Workout Challenge! Find all of the Fall 2023 Workout Challenge videos in this playlist: Fall 2023 Workout Challenge

⭐This video is brought to you in partnership with nowfoods.com.

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✨THE WORKOUT: 30-Minute Legs and Glutes Workout (with Dumbbells and Bands)✨

► EQUIPMENT: Medium to heavy set of dumbbells and optional mini loop resistance bands. We're using 15 and 20 lbs here!
👉My Mini Loop Resistance Bands (using the thicker fabric bands in this leg workout), a great way to add intensity to lower body workouts at home (affiliate link, get 20% off with code: NML): : https://www.hopefitnessgear.com/?ref=NML
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits
✅ 2 Strength Exercises (Repeat x2 sets)
✅ Close out the circuit with one power burnout exercise
✔️ Perform each strength exercise for 40 seconds of work, followed by 20 seconds of rest.
✔️ Perform each power burnout exercise for 1 minute.

►Workout Outline:
1️⃣  CIRCUIT ONE: SQUATS
1) 2 Squats + 2-Second Squat Hold
2) Loaded Squat Walk Up/Back + 1 Squat Thruster
3) Power Move: 2 Lateral Squat Walks + 2 Squat Jacks (Modification: 2 Squats)

2️⃣  CIRCUIT TWO: DEADLIFTS
1) Double Leg Deadlift + Calf Raise
2) Staggered Deadlift + Clean Squat
3) Power Move: Bound + Burpee + V-Walk Back (Modification: V-Walk Front/Back)

3️⃣  CIRCUIT THREE: LUNGES
1) Lateral Squat Walk + 2 Step Back Lunges
2) Shallow Lunge + Rear Leg Lift
3) Power Move: Lateral Lunge + Jump

4️⃣  CIRCUIT FOUR: SUMO SQUATS/LATERAL SQUATS
1) Sumo Deadlift + Clean Squat
2) Lateral Squat
3) Power Move: Dumbbell Swings

►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
06:50 Circuit 1
13:25 Circuit 2
20:05 Circuit 3
26:50 Circuit 4
33:30 Cool Down

► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK​
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👖 LINDSEY WEARING (affiliate links):
► lululemon Align High-Rise Legging -- https://creatoriq.cc/3qQYC5K
► lululemon Ebb to Street Tank -- https://creatoriq.cc/3R2v5AJ
► lululemon Energy Bra -- https://creatoriq.cc/3LsxvHF

👖 RACHEL WEARING (affiliate links):
► lululemon Wunder Train Legging -- https://creatoriq.cc/3BUu3CE
► lululemon Align High-Neck Tank Top --
https://creatoriq.cc/3S34l4t
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👉🏼 DOWNLOAD the Free Challenge Here: https://www.nourishmovelove.com/14-da...

WEEK 1:
▪️Day 1: Legs and Glutes📍You are here!
▪️DAY 2: Arms and Abs - Fall Challenge Day 2: 25-Minute Arms ...
▪️DAY 3: Full Body Circuits - Fall Challenge Day 3: 35-Minute Full ...
▪️DAY 4: Rest Day OR Power Yoga Abs - Fall Challenge Day 4: 35-Minute Abs +...
▪️DAY 5: Full Body HIIT - Fall Challenge Day 5: 30-Minute Full ...
▪️DAY 6: Bodyweight Burnout - Fall Challenge Day 6: 30-Minute Total...
▪️REST DAY

WEEK 2:
▪️DAY 7: Kettlebell Legs - Fall Challenge Day 7: 35-Minute Kettl...
▪️DAY 8: Upper Body Push - Fall Challenge Day 8: 35-Minute Push ...
▪️DAY 9: Full Body Supersets - Fall Challenge Day 9: 30-Minute Full ...
▪️DAY 10: Rest Day OR Cardio + Core - Fall Challenge Day 10: 25-Minute Card...
▪️DAY 11: Lower Body Supersets - Fall Challenge Day 11: 25-Minute Lowe...
▪️DAY 12: Upper Body Pull - Fall Challenge Day 12: 35-Minute Pull...
▪️REST DAY
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►🤰Is this workout Pregnancy-Friendly? With modifications. I am in my second trimester filming this workout so you can follow along with me for low impact modifications. As your pregnancy progresses you might need to take more modifications!
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#strengthtraining #legworkout #legsandglutes
2 سال پیش در تاریخ 1401/06/21 منتشر شده است.
97,005 بـار بازدید شده
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