30 Minute Lower Body Tri Set Workout | Glute & Leg Day

Grab dumbbells, mini band (latex or fabric), a bench or chair, an optional book (for elevation) and a mat for this 30 minute lower body at-home tri-set strength workout. This high rep, non-repeat workout will leave those glutes and legs feeling strong! For resistance reference I have 15 and 20lb DBs. Exercises are grouped together in a tri-set during today's workout. We will perform each exercise for 60 seconds (3 minutes of total work time) before taking a 15 second break. This is non-repeat today, so after the 15 second break we will move into a new tri-set. I'm keeping it conservatively light today with resistance because it is a very unilateral and demanding workout. Most blocks will go 1. unilateral, 2. unilateral (other side), 3. bilateral.

This is a very very high volume metabolic workout, it should feel quite challenging by the end : )

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

Skip to 2:15 to begin workout
Total Workout time: Approx 31:00 minutes
Total Time with Stretching: Approx 35 minutes


The Workout
Banded Cha Chas Left
Banded Cha Chas Right
Banded Monster Walks
rest
Bstance Bench Squat Left
Bstance Bench Squat Right
DB Front Loaded Squat 1 to 1/4 rep
rest
DB Bstance RDL Left
DB Bstance RDL Right
DB RDL 1 to 1/4 rep
rest
DB Lateral Lunge Left
DB Lateral Lunge Right
DB Sumo Squat 1 to1/4 rep
rest
DB Bulgarian Split Squat Left
DB Bulgarian Split Squat Right
DB Alt Reverse Lunges
rest
Toes Elevated Donkey Calf Raise Left
Toes Elevated Donkey Calf Raise Right
Toes Elevated DB Cald Raise
Rest
DB Single Leg Thrust Left
DB Single Leg Thrust Right
DB Thrust 1 to 1/4 rep
Rest
DB Bstance Bridge Left
DB Bstance Bridge Right
DB Top ROM Bridge
Rest
Banded Clamshell with hip raise left
Banded Clamshell with hip raise right
Banded Reverse Hypers 1 to 1/4 rep


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