Скачать или смотреть 30 Min Lower Body Workout at Home With Dumbbells | Legs, Glutes & Thighs | Fitness Finale Day 3

Let's tone & strengthen our lower body with this powerful 30 minute legs, thighs, and glutes workout that you can do from home with dumbbells (or kettlebells)! We will be focusing on training muscles in our lower body with this dumbbells only home workout, with a particular focus on legs - glutes, quads, hamstrings, and thighs.

I will be using a step deck (very compact one linked below) for some of the exercises to create a deficit (additional range of motion) and to do step ups. Please feel free to use a yoga block or a book to create the deficit - or to perform those exercises without the deficit (for example, perform a regular reverse lunge as opposed to the deficit reverse lunge as shown).

Please make sure you keep your core tight throughout this legs and glutes workout - and remember to breathe throughout this workout. Please make sure your knees do not cave in during squats.

For this home lower body home workout, I will be using the following equipment, (➡️ all linked for you below):

2 x 10 lbs
2 x 18 lbs (YBell - save with my code Vera 10)
2 x 25 lbs DB
Step Deck (https://liketk.it/3uiVZ)

We will perform this lower body home workout in a supersets format: we will perform each exercise for 40 seconds on one side and then take a 20 second break until completing the same leg exercise on the other side. We will perform four exercises, and then repeat the superset again. At the end of this legs & glutes workout, we will perform a no repeat burnout set of six different exercises. As always, the timer is just a suggestion for this home workout - please feel free to pause this workout and take your time.

Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
   • Power Full Body Warmup for Home | No Equip...  

Thank you for joining & hope you enjoyed this home leg workout! I will see you next for 30 Min Bodyweight Full Body Workout!

Please let me know if you have any questions in the comments below.
V

SHOP THE WORKOUT AFFILIATE LINKS:

📍Gloves & Dumbbells:
https://www.amazon.com/shop/veralaro

📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
https://ybellfitness.com?aff=90

📍 Other Non-Amazon Recommendations & Outfits (including step deck):
https://liketk.it/3uEVv

30 Min Lower Body Workout at Home With Dumbbells | Legs, Glutes & Thighs | Workout Details:
00:00 Intro
01:23 CIRCUIT 1
Dumbbell Deficit Reverse Lunge Right
Dumbbell Deficit Reverse Lunge L
Romanian Deadlift (RDL)
Alt Step Up with Dumbbells

05:23 REPEAT CIRCUIT 1!

09:24 CIRCUIT 2
Alt Deficit Curtsy Lunge
RDL into Goblet Squat
Alt Lateral Lunge with Sumo Squat
Alt Staggered Squat

13:24 REPEAT CIRCUIT 2!

17:25 CIRCUIT 3
Heels Elevated Goblet Squat
Alt Staggered RDL
Heels Elevated Sumo Goblet Squat
Dumbbell Hip Thrust

21:25 REPEAT CIRCUIT 3!

25:26 LOWER BODY BURNOUT CIRCUIT:
Alt Mini Reverse Lunge
Single Leg Hip Thrust Right
Single Leg Hip Thrust Left
Dumbbell Sumo Squat
Side Clamshell - Right
Side Clamshell - Left

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.