Join me for a LIVE 30-Minute Power Leg Day Workout! An efficient + explosive, 30-minute lower body strength + power workout.
This dumbbell leg workout is all about 30 second supersets! Back-to-back leg exercises -- dumbbell strength + power -- to keep your heart rate high throughout the entire workout.
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THE WORKOUT: 30 MINUTE POWER LEG WORKOUT
► EQUIPMENT: Medium-to-Heavy Dumbbells + Optional Bench/Chair (to add a level change, but you can also perform each exercise on the ground without a bench or chair)
I'm using 15-20 lb dumbbells.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
► INSTRUCTIONS:
3 Circuits -- Bilateral Legs, Unilateral Legs + Leg Burnout.
30 Seconds Per Exercise, Superset (15 second rest between movements)
Repeat x2 Sets
► WORKOUT OUTLINE:
1⃣ BILATERAL - Squats + Deadlifts
1. Pause Squat
2. Squat + Explosive Reach + Calf Raise
3. Lateral Squat Step + Thruster
4. Lateral Bound + Squat Jump/Reach
5. Deadlift + Calf Raise
6. Dumbbell Swing + Single Arm Thruster, R/L
7. Squat + Split Run
2⃣ UNILATERAL - Lunges + Step Ups (Optional Box/Bench)
1. Rear Foot Elevated Lunge (Split Lunge) + Power Press, R
2. Step Ups (Lunge Knee Drive), R
3. Single Leg Power Up (Plyo Lunge), R
4. Rear Foot Elevated Lunge (Split Lunge) + Power Press, L
5. Step Ups (Lunge Knee Drive), L
6. Single Leg Power Up (Plyo Lunge), L
7. Lateral Lunge + Knee Drive - R/L
3⃣ BURNOUT
1. 180 Power Squats
2. Power Lunges
► TIME STAMPS:
00:00 Introduction
02:40 Warm Up
08:05 Circuit One
20:30 Circuit Two
33:45 Burnout Circuit
35:58 Cool Down + Stretch
► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels! **Follow Rachel for modifications.
► PREGNANCY-FRIENDLY: Yes, if you're up for a challenge with modifications -- take the low impact options offered and hold onto a chair for balance as needed.
► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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MORE of My MOST POPULAR LEG Workouts on YouTube:
►30-Minute Lower Body Burnout -- https://youtu.be/HmH6KEezzUM
►10-Minute Glute Isolation -- https://youtu.be/pHvp9LXf5i4
►45-Minute Lower Body HIIT (dumbbells + mini band) -- https://youtu.be/LS26sSbYttM
►30-Minute Leg Day Strength --
https://youtu.be/Nw14JlGEeBs
►30-Minute Leg Workout with Dumbbells -- https://youtu.be/AK8Cc3O1Emg
►30 Minute Resistance Band Leg Workout -- https://youtu.be/dbgP-jKARvk
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#lowerbodyworkout #legday #legworkout