Скачать или смотреть 30 Min STRONG Legs Workout at Home with Dumbbells | Body Blueprint Day 16

Welcome to Day 16 of the Body Blueprint! 💪 It is leg day, and we are turning up the intensity for Week 3. Get ready for a 30 min heavy leg day challenge using just your dumbbells. Today involves more dynamic movements and heavier weights to maximize strength gains in your glutes, quads, hamstrings, and calves. We are pushing for progressive overload, so don't be afraid to challenge yourself with your weight selection. Let's crush this lower body session together!

🎉 This is part of Body Blueprint! Find the other workouts here:    • Body Blueprint: 4 Week Beginner to Interme...  

💜 Become an ELITE Channel Member for MORE Videos every week    / @grapefitt  

______

🏋️30 Min STRONG Full Body Workout with Dumbbells
💪🏼2 x 5kg (11lbs) | 2 x 7.5kg (16.5lbs) | 2 x 12.5kg (27.5lbs)
⏱️Intervals: 45s on / 15s off (x2)
✅ Warm Up & Cool Down Included

THE WORKOUT
Giant Set 1
• Tempo RDL
• Single-leg deadlift (L/R)
• Tempo top-loaded squat + calf raise
• Alternating step-back squat + forward lunge
x2

Giant Set 2
• Reverse wide–close lunge (L)
• Curtsy + lateral lunge (L)
• Reverse wide–close lunge (R)
• Curtsy + lateral lunge (R)
x2

Giant Set 3
• Weighted 1½-rep glute bridge
• Weighted single-leg glute bridge drive
• Weighted glute bridge walkouts
• Wide 3×3 KAS + pulse glute bridge
x2

______

Don't forget to:
👍 Like this video if you love a challenge!
💬 Comment "🔥" if you survived the burner!
🔔 SUBSCRIBE for more fun, effective workouts to help you feel your best!
💌 Sign up to my mailing list to be the first to know when new classes go live and get custom mini workout plans: http://bit.ly/45XmSbL

👉 Stay connected with me here:
✧ I N S T A G R A M: @Grapefitt
✧ T I K T O K: @Grapefittt
✧ F A C E B O O K: facebook.com/grapefitt
✧ C O N T A C T (business only): [email protected]

#legday #heavylifting #lowerbodyworkout #dumbbells #legchallenge #bodyblueprint #week3 #lineybezuidenhout #grapefitt #30minworkout