45 Minute Lower Body Strength Workout | Tri Sets | DBs Band Bench/Chair | Glutes Legs and Abs

Grab dumbbells, a mini band (latex or fabric), a mat, and a bench/chair/or stool for this 45 minute lower body and core tri-set workout. For resistance reference, I have a pair of 10, 15, and 25lb DBs. Exercises are grouped together in a tri-set during today's workout. We perform each tri-set twice. The first round we will perform each exercise for 60 seconds (3 minutes of total work time) before taking a 15 second break. The second round we will perform each exercise for only 30 second each (90 seconds of total work) before taking a 15 second break and transitioning to a new tri-set. Adjust the weight as needed during the sets and/or recoveries. Find a pace that feels challenging for you : ) Take additional rest time and/or drop the weight as needed! This is YOUR workout!

Let me know how this workout goes in the comments below : )

Skip to 2:30 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 50 minutes

Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Str...  

Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Str...  

Month 3 30 Day Workout Program:    • Month Three: 30 Day Strength and Card...  

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...



The Workout / 60 sec each / 15 sec rest / 30 sec each / 15 sec rest

Banded Lateral Walks
Banded Monster Walks
Banded Seated Abductions
-
DB/Banded Hip Thrusts slow
DB/Banded Hip Thrust with pause
DB/Banded Hip Thrust normal tempo
-
DB Step Ups L
BW Toe Taps L
DB Static Lunge L
-
DB Step Ups R
BW Toe Taps R
DB Static Lunge R
-
DB Bstance RDL L
DB Bstance RDL R
DB Bilateral RDL
-
DB Bulgarian Split Squat L
DB Bulgarian Split Squat R
DB Sumo Squat
-
BW Copenhagen Plank L
BW Copenhagen Plank R
BW Spiderman Plank
-
Banded Clamshell Plank L
Banded ClamShell Plank R
Banded DB Bridge Pulses
-
Banded Reverse Crunch
Up and Overs to Abductions
Straight Leg Lift to Abductions


Additional Add-Ons to Compliment this Workout:
Upper Body:
45 Minute Upper Body TriSets:    • 45 Minute Upper Body Strength Workout...  
Cardio:
25 Minute Cardio Intervals:    • 25 Minute Cardio Workout | No Equipme...  
30 Minute Continuous Low Impact Cardio:    • 30 Minute Low Impact Cardio Workout |...  
15 Minute Kickboxing Inspired Cardio:    • 15 Minute Cardio Workout | No Equipme...  
Stretch:
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Rou...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynam...  
20 Minute Stretch and Flow:    • 20 Minute Stretch + Flow Session | Fu...  
30 Minute Yoga Stretch for Sore Muscles:    • 30 Minute Full Body Yoga Stretch for ...  
35 Minute Full Body Yoga Stretch and Flow Hips/Back:    • 35 Minute Full Body Yoga Stretch and ...  
Abs:
10 Minute Lower Ab Workout:    • 10 Minute Lower Ab Workout | Bodyweig...  

Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:
🎵 Neffex Best of Me Now Copyright Free    • NEFFEX - Best of Me 🤘 [Copyright Free...  
🎵 Neffex Crown Copyright Free    • NEFFEX - Crown 👑 [Copyright Free] No.15  
🎵 All other songs are licensed from epidemic sounds and soundstripe