Скачать или смотреть 🌶 40 Min AMRAP LEGS & GLUTES Workout With Dumbbells & Booty Band | STRONG SUMMER DAY 18

STRONG SUMMER Day 18, here we come! Today, we are doing a spicy legs & glutes AMRAP workout, targeting all the muscles in our lower body - glutes, hamstrings, quads, and thighs!

AMRAP = AS MANY ROUNDS AS POSSIBLE! Details provided below.

This workout will truly challenge our muscle strength - but also our endurance. Remember to breathe, and remember to control your tempo. Continuing the exercises for 5 minutes straight is no easy task!

For this home lower body workout, I will be using the following equipment:
2 X 25 LBS [11.5 KG]
1 X 35 LBS [16 KG]
BOOTY BAND
CHAIR/BENCH

WORKOUT EQUIPMENT & OUTFIT: https://liketk.it/3DnFi

We will perform this legs & glutes workout in the following format:
5 minutes to complete each AMRAP round
4 exercises per AMRAP round
complete 8 reps of each exercise
immediately move onto next exercise with no rest (but, of course, please listen to your body and take a break if you need to!)
after you complete 8 reps of each exercise, immediately restart the circuit of 4 exercises
complete as many rounds of 4 exercises as possible until the 5 minute timer runs out
rest for 1 minute
we will finish the workout with a burnout round, with each exercise performed for 50 seconds work, 10 seconds rest.

Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For Romanian deadlifts (RDLs), please focus on keeping your back straight and your core engaged. For all exercises, keep your core nice and tight throughout.

Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
   • 5 Min Warmup Routine For Home | NO JUMPING...  

Thank you for joining & hope you enjoyed this workout!

Please let me know if you have any questions in the comments below.
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40 Min AMRAP LEGS & GLUTES Workout with Dumbbells & Booty Band | STRONG SUMMER 18 Workout Details:
00:00 Intro

02:49 AMRAP CIRCUIT 1 / 8 reps each
BULGARIAN SPLIT SQUAT - RIGHT
BULGARIAN SPLIT SQUAT - LEFT
NARROW GOBLET SQUAT
REVERSE NORDIC CURL

08:49 AMRAP CIRCUIT 2 / 8 reps each
STEP UP - RIGHT
STEP UP - LEFT
SUPPORTED SQUAT - RIGHT
SUPPORTED SQUAT - LEFT

14:49 AMRAP CIRCUIT 3 / 8 REPS EACH
SUMO GOBLET SQUAT
SWING X 16
REVERSE LUNGE - RIGHT
REVERSE LUNGE - LEFT

20:48 AMRAP CIRCUIT 4 / 8 reps each
FRONT HOLD SQUAT
SUITCASE RDL
LATERAL LUNGE - RIGHT
LATERAL LUNGE - LEFT

26:48 AMRAP CIRCUIT 5 / 8 reps each
RDL - RIGHT
RDL - LEFT
SQUAT UP & DOWN
FROG PUMPS

32:48 AMRAP CIRCUIT 6 / 8 reps each
BRIDGE
BRIDGE - RIGHT
BRIDGE - LEFT
PLIE SQUAT

38:03 50/10 BURNOUT

SQUAT STEP BACK
ALT CURTSY LUNGE
GOOD MORNING
SIDE RAISE - RIGHT
SIDE RAISE - LEFT

43:15 ON-SCREEN COOL DOWN

AFFILIATE LINKS:

📍 OUTFIT & MY WORKOUT EQUIPMENT: https://liketk.it/3DnFi

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

📍 My Amazon Storefront:
https://www.amazon.com/shop/veralaro

📍 Other Non-Amazon Recommendations & Outfits:
https://www.shopltk.com/explore/vera....

📍 Cork Mat: https://theurbivore.com/ref/vera.laro/

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#AMRAPWorkout
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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.