45 MIN DB LEG WORKOUT | Lower Body | Quads | Hamstrings | Glutes | Calves | At Home Legs

#trainwithkaykay #45mindblegworkout

Hey team #everydaywarrior 🙏🏻
I'm thrilled to present you a highly effective 45 MIN DB LEG WORKOUT, focusing on your lower body – Quads, Hamstrings, Glutes, and Calves!
The combination of dynamic exercises and weighted movements will help you build muscle and increase overall strength. ❤️‍🔥

I used 1x 17,5 kg for your reference.

I hope you are ready to join me on the mat! 🤗

Make sure to make this workout as intense as it can be for you.
Grab your mat, something to drink and let's get ready to sweat! 💦

Win your day - no matter when!💥

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🙏🏼

▸ warm up & cool down on top
▸ equipment: 1x 17,5 kg (only for your reference), a mat is recommended

W O R K O U T - D E T A I L S:
00:00 - 00:00 | Intro

00:00 - 01:10 | WARM UP:
LEG CIRCLE IN + OUT
LEG CIRCLE IN + OUT OPP.
SQUAT - EXTEND
LUNGE STRETCH
LUNGE STRETCH OPP.
COSSACK SQUAT
SQUAT – PULSE
REV. REV. LUNGE 3X PULSE

01:10 - 50:21 | WORKOUT:
(45 | 15)
ALT. SIDE STEP GOBLET SQUATS
NARROW GOBLET SQUATS
LATERAL LUNGE
LATERAL LUNGE OPP.
FORW LEAN SUMO SQUATS
SUMO PULSES
1 ½ SQUATS
PAUSED SQUAT | 3 SEC HOLD
SQUAT HOLD (NO WEIGHTS)
RDL
SINGLE LEG RDL
SINGLE LEG RDL OPP.
GOOD MORNING
HAMMIE EXTENSION
PLANK – CATCHER (NO WEIGHTS)
CURTSY LUNGE
REV. LUNGES SAME FRONT LEG
CURTSY LUNGE OPP.
REV. LUNGES SAME FRONT LEG
STAGGERED SQUATS
STAGGERED SQUATS OPP.
SPLIT SQUAT
SPLIT SQUAT OPP.

40 SEC REST

FORW. LUNGES
FORW. LUNGES OPP.
KNEELING QUAD EXTENSION
COPENHAGEN PLANK
COPENHAGEN PLANK OPP.
STAGGERED GLUTE BRIDGE
STAGGERED GLUTE BRIDGE OPP.
GLUTE BRIDGE
GLUTE BRIDGE HOLD
FROG BRIDGE ALT. LEG EXTENSION
BREZEL GLUTE BRIDGE
BREZEL GLUTE BRIDGE OPP.
UNI. FARMER HOLD
UNI. FARMER HOLD OPP.
SUMO SQUATS
3X SUMO PULSES – SQUAT JUMP
REV. LUNGE – KNEE DRIVE
REV. LUNGE – KNEE DRIVE OPP.
LEG COMMANDOS
ALT. LOW REV. LUNGES
SQUAT HOLD
LEG COMMANDO – SQUAT JUMP

50:21 - 54:25 | COOL DOWN:
ALT. SIDE BEND FORW. FOLD
LUNGE OPENER
LUNGE OPENER OPP.
PANCAKE STRETCH
GLUTE – SPINE STRETCH
GLUTE SPINE STRETCH OPP.
LAY DOWN AND BREATHE

F O L L O W M E
📹 y o u t u b e | https://bit.ly/3oCte8s
📷 i n s t a g r a m | https://bit.ly/3i0eKwp
📱t i k t o k | https://bit.ly/3sWeQeW
💌 m a i l | business inquiries | [email protected]
💪🏼 m y - a p p - b e t t e r | https://better.fitnesskaykay.com
https://better.fitnesskaykay.com/de

M Y P A R T N E R S
🍎 M y P r o t e i n | my Supplements | Code: kaykay | https://bit.ly/3qBnJfM
🥗 j u i t | healthy post workout meals | Code: kaykay | https://bit.ly/3CkwmhI
🤍 t e v e o | my gymwear | Code: kaykay10 | https://bit.ly/3PK4KKy

M O R E

💬 e x c l u s i v e - c o m m u n i t y - c h a t | https://bit.ly/3qpAha2
💻 f a c e b o o k | group for daily motivation & tips | https://bit.ly/3iRMAop

All the Love. All the Energy.
Yours,
KayKay 🤍

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.