30 Min LOWER BODY DAY | BEST HOME DUMBBELL LEG Workout

#glutesworkout #legworkout

I programmed this HIIT dumbbell challenge to push your strength and conditioning to the next level. You’ll hit major muscle groups with dynamic moves that fire up your heart rate, build serious lower body strength and stamina, and torch calories fast. Follow along with me,, stay with the timer, and bring your best effort! 🔥

► WORKOUT DETAILS:
⏱️ Duration: 30 minutes.
🏋️ Equipment: I use Dumbbells ( 12,5 kg x 2 )
💪 Muscles Worked: LOWER BODY
⏱️ Intervals:
DUMBBELL LEG WORKOUT
▸ 8 No Repeat Exercises X 3 Round
▸ Timer : 40 sec on / 20 sec off.
BODYWEIGHT LEG WORKOUT ( AFTER THE END OF EACH ROUND )
▸ 4 No Repeat Exercises x 3 Round
▸ Timer : 30 sec each / No Rest.
💪 Difficulty Level: intermediate-advanced
🔥 Calories Burned: 350 - 440

► EXERCISES :
0:00 INTRO
ROUND 1
0:22 GOBLET SQUAT
1:22 SIDE TO SIDE SQUAT
2:22 SUMO GOBLET SQUAT
3:22 2 WAY LUNGE - R
4:22 2 WAY LUNGE - L
5:22 SIDE SQUAT
6:22 STAGGERED SQUAT - R
7:22 STAGGERED SQUAT - L

8:22 SPLIT SQUAT - R
8:52 SPLIT SQUAT - L
9:22 TOE IN-OUT SQUAT
9:52 POP SQUAT

ROUND 2
10:52 ROMANIAN DEADLIFTS
11:52 CURTSY LUNGE - R
12:52 CURTSY LUNGE - L
13:52 SUMO SQUAT PULSE
14:52 HIP THRUST
15:52 BRIDGE LEG RAISES
16:52 KNEELING HIP THRUST
17:52 SUITCASE SQUAT

18:52 SQUAT TO CALF RAISES
19:22 SIDE LUNGE CALF RAISES - R
19:52 SIDE LUNGE CALF RAISES - L
20:22 JUMP SQUAT

ROUND 3
21:22 FORWARD LUNGE
22:22 CALF RAISES
23:22 REVERSE LUNGE
24:22 STAGGERED DEADLIFT - R
25:22 STAGGERED DEADLIFT - L
26:22 DROP + GOBLET SQUAT
27:22 TAKEOVER DEADLIFTS
28:22 DEADLIFT PULSE

29:22 SPLIT SQUAT JUMP CLAP - R
29:52 SPLIT SQUAT JUMP CLAP - L
30:22 CURTSY LUNGE
30:52 IN-OUT SQUAT JUMP

#khanhbuifitness #homeworkout

► DISCLAIMER:
Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing KHANH BUI FITNESS from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!