30 MIN LEG AND GLUTE WORKOUT | With Dumbbells | + Weights | Strength | Booty Building | Super Sweaty

#trainwithkaykay #legsandglutes

Team Everydaywarrior,
Are you ready to let them Legs & Glutes burn?
30 min leg and glute workout with dumbbells waiting for your.

So grab your appropriate weights (mine were 2x 12,5 kg) and let's smash it!

As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.

Let's do this. Win your day and earn your sweatiest smiles! 🤗💦

w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:13 - 06:31 Warm Up | 45s 🔥 | 10s off
SQUAT ALT. KNEE HUG
KANG SQUAT
HAMSTRING EXTEND
WALK OUT | IN
HIGH PLANK LEG LIFT
GLUTE BRIDGE WALK
FROG PUMPS

06:40 - 34:01 Workout: 45s 🔥 | 10s off
GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE OPP.
FROG BRIDGES
GLUTE BRIDGE WALK
TEMPO FRONT RACK SQUATS
GOOD MORNING
ALT. REV. LUNGES
CURTSY LUNGES ONE SIDE
CURTSY PULSES SAME SIDE
CURTSY LUNGES OPP.
CURTSY PULSES
STATIC SPLIT SQUATS
STATIC SPLIT SQUATS OPP.
GOBLET SIDE SQUAT
GOBLET SIDE SQUAT OPP.
GOBLET COSSACK SQUAT
SUMO DL
3X PULSE SUMO SQUAT
ALT. STEP OUT SUMO DL
PENDULUM LUNGES ONE SIDE
PENDULUM LUNGES OPP.
DB SWINGS
GOBLET SUMO CALF RAISE
UNI. SQUATS
UNI. SQUATS OPP.
REV. LUNGE - TWIST
REV. LUNGE - TWIST OPP.
GOBLET REV. LUNGE KNEE DRIVE
GOBLET REV. LUNGE KNEE DRIVE OPP.

34:23 - 36:45 | FINISHER:
30s 🔥 | 10s off
FINISHER: 30 | 10
STIFF LEG STEP BACK ONE SIDE
STIFF LEG STEP BACK OPP.
LEG COMMANDOS
SQUAT JUMPS

37:00 - 40:03 Cool Down
DYNAMIC HAMSTRINGS
LUNGE STRETCH OPENER
RUNNER STRETCH SAME SIDE
LUNGE STRETCH OPENER
RUNNER STRETCH OPP.
LAY DOWN BREATHE

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼

Equipment: 2x 12,5 kg each
a mat is recommended

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👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
👉🏼 favorite Pre Workout Drink: Energy Aminos Maracuja - find all my supplements: https://bit.ly/33zP0At

You also would like to train in the Gym?
💪🏼 our own Online Coaching: https://better.fitnesskaykay.com/

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Yours KayKay
xx

D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.