45 Minute Lower Body At Home Strength Workout | Low Impact | Trisets | Glutes, Quads, Hams, Calves

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

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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 Release Gentle S...  
15 Minute Hip Stretch:    • 15 Minute Stretch for Hips | Release ...  
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  

Cardio
30 Minute Cardio Kickboxing No Jumping:    • 30 Minute Cardio Kickboxing Dance Ins...  
30 Minute Barre Inspired Cardio No Jumping:    • 30 Minute Barre Inspired Cardio Worko...  
30 Minute Continuous Cardio and Core, No Breaks:    • 30 Minute Continuous Cardio and Core ...  
30 Minute Low Impact Cardio, No Breaks:    • 30 Minute Low Impact Cardio Workout |...  
10 Minute HIIT Cardio:    • 10 Minute Cardio HIIT Workout | No Br...  
15 Minute Cardio (Kickboxing Inspired, No Equipment):    • 15 Minute Cardio Workout | No Equipme...  
15 Minute Cardio (Legs, Continuous):    • 15 Minute Bodyweight Only Leg Cardio ...  

Upper Body:
30 Minute Delts:    • 30 Minute At-Home Delt Workout | Dumb...  
30 Minute Upper Body Mini Band and DB Workout:    • 30 Minute Upper Body Dumbbell and Min...  
25 Minute Upper Body Droplet:    • 25 Minute Upper Body Dropset Strength...  

Abs
10 Minute Abs:    • 10 Minute Ab Workout | Bodyweight Onl...  
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  
20 Minute Full Core Workout:    • 20 Minute Full Core Workout | Bodywei...  

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