Summer Challenge Day 7: 30-Minute Quad and Glute Workout (Dumbbells)

DAY 7 of our Summer Workout Challenge: Summer Challenge Day 7: 30-Minute Quad and Glute Workout (Dumbbells)

It's LEG DAY and today's lower body dumbbell workout focuses on the quads and glutes.

► This is DAY 7 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:    • Summer Workout Challenge (Build 30)  

💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: Summer Challenge Day 7: 30-Minute Quad and Glute Workout (Dumbbells)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 15-20 lb dumbbells. Optional heel wedges and box/bench.
👉My Heel Wedges (affiliate link): https://amzn.to/4apcOqQ
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ Begin with Rep Challenge
✔️ 2 Giant Sets (4 exercises per set)
✔️Timed Intervals (30 seconds of work, 15 seconds rest; complete as many repetitions as you can in the timed interval)
✔️Repeat Each Giant Set x3 Sets
✔️3 Minute Burnout Ladder To Finish

►Workout Outline:
🔥30 Reps: Frog Jumps

1️⃣ GIANT SET ONE:
1️. Triple Tension Heel Elevated Squat
2. Bulgarian Split Squat
3. Heel Elevated Curtsy Lunge to Staggered Lunge to Curtsy Lunge
4. Heel Elevated Lateral Squat

2️⃣ GIANT SET TWO:
1️. Step Ups
2. Sumo Deadlift + Clean Squat
3. Single Leg Squat + Lateral Lunge
4. 1.5 Single Leg Hip Thrust

🔥3-Minute Ladder
Power: Squat + Squat Jump
Isometric Hold: Wall Sit

►TIME STAMPS:
00:00 Workout Introduction
01:25 Warm Up
07:30 30 Rep Big Move
08:55 Giant Set 1
19:20 Giant Set 2
30:25 Ladder Burnout
35:15 Cool Down + Stretch

❤️ Find This Workout on NML: https://www.nourishmovelove.com/quad-...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Short (6") -- https://creatoriq.cc/4aYWnmn
► lululemon Align High-Neck Tank Top -- https://creatoriq.cc/3RRgvzd

👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM
► lululemon Wunder Train High-Rise Short (6") -- https://creatoriq.cc/4aYWnmn
► lululemon Ultralight Waist-Length Tank Top -- https://creatoriq.cc/3UvfTQu
_________________________________________________________

👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪️Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30-Minute Ful...  
▪️DAY 2: Chest + Triceps —    • Summer Challenge Day 2: 30-Minute Arm...  
▪️DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30-Minute Car...  
▪️DAY 4: Glutes + Hamstrings —    • Summer Challenge Day 4: 30-Minute Leg...  
▪️DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30-Minute Ful...  

WEEK 2:
▪️DAY 6: Full Body (Arm Focus) —    • Summer Challenge Day 6: 30-Minute Ful...  
▪️DAY 7: Quads + Glutes —📍You are here!
▪️DAY 8: Core Circuit —    • Summer Challenge Day 8: 30-Minute Cor...  
▪️DAY 9: Back + Shoulders —    • Summer Challenge Day 9: 30-Minute Arm...  
▪️DAY 10: Full Body —    • Summer Challenge Day 10: 30-Minute Fu...  
_________________________________________________________

🚨SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe

►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
https://www.nourishmovelove.com/subsc...

► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/categ...

►FOLLOW On Instagram:
  / nourishmovelove  

www.nourishmovelove.com
_________________________________________________________
#summerworkoutchallenge #legdayworkout #gluteworkout