30 Minute Lower Body Strength Workout | At Home | Repeating Supersets | Low Impact | DBs Band Bench

Grab dumbbells, a mini band(s), a bench, and a mat for this 30 Minute Lower Body Strength Workout. Today's focus is the glutes, hamstrings, and quads. For resistance reference I have a pair of 30, 20, and 15lb dumbbells. I am using a heavy latex resistance band and a medium fabric resistance band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form throughout! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform repeating supersets during today's workout. During round one, each exercise will be performed for 55 seconds. During round two, we shave off a little time and perform each exercise for 40 seconds. If you felt like you could've gotten 3 or more reps in during the first round, challenge yourself round 2 by going with a slightly heavier resistance. There are short transition times and recovery between exercises and sets.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 We begin with a very quick bodyweight warm-up in a standing position. So meet me with all your equipment and let’s get to work! 🤜❤️🤛

Recorded a voice over for this workout.

Let me know how it goes in the comments below!

Skip to 3:00 to begin workout
Workout time: Approx 31:00

Advanced 30 Day Program:    • Advanced At-Home Strength and Cardio 30 Da...  

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

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

Month 4:    • Month Four: 30 Day Workout Program Strengt...  

Month 5:    • Month Five: 30 Day Strength and Cardio Pro...  

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

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

Warm up, 30 sec each
BW hip flexion to internal rotation left then right
BW alternating external hip rotations

Workout
Rd 1 - 55 sec each
Rd 2 - 40 sec each

Banded extra ROM abductions left
Banded extra ROM abductions right

Banded/DB hip thrusts
DB calf raises

DB/Banded Goblet squats
DB straight leg RDLs

DB Bulgarian split squats left
DB Bulgarian split squats right
(rd two - reverse lunges)

DB single leg RDL, back foot supported, left
DB single leg RDL, back foot supported, right
(rd two - stance RDL)

BW Copenhagen plank ups left
BW coppenhagen plank ups right

Burnout
Banded lateral walks
Banded monster walks

Workouts to add-on
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20 Minute Hip and Back Stretch:    • 20 Minute Stretch Session | Hips and Back ...  

30 Minute Upper Body and Core:    • 30 Minute Upper Body and Core Strength Wor...  

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MUSIC:

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