LEGS, GLUTES & THIGHS | 30-min Lower Body Strength Training Workout

This strength workout will build both strength and definition in your lower body! We are combining strength-focused training and hypertrophy training.

We will target the quadriceps, hamstrings, inner and outer thighs, and glutes! We are using a circuit-style structure with repeating strength exercises and no repeat for hypertrophy circuits.

30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES

EQUIPMENT NEEDED

• DUMBBELLS- Aim to lift moderately heavy to heavy. I used a range from 15lbs to 25lbs

• EXERCISE MAT

OPTIONAL EQUIPMENT

• MINI-RESISTENCE BAND

• ANKLE WEIGHTS

STRUCTURE
EXERCISES REPEATED FOR 3 ROUNDS
5 ADDITIONAL EXERCISES FOR EACH ROUND
27 TOTAL EXERCISES
REPEATED EXERCISES: 50 SECONDS
REPEATED EXERCISE REST: 20 SECONDS
HYPERTROPHY EXERCISE: 40 SECONDS
HYPERTROPHY EXERCISE REST 15 SECONDS

EXERCISE LIST
-SQUAT
-ROMANIAN DEADLIFT
-REV. LUNGE
-GLUTE BRIDGE
-CLOSE GRIP BENT OVER ROW

• CURTSY LUNGE*

-SUMO GB
-REAR LEG LIFT
-SUMO RDL
-IN. THIGH LIFT *
-UP & OVER
-HINGED SUMO
-CALF RAISE
-FIRE HYDRANT*
-WALL SIT
-SQUAT PULSES
I am so glad you joined me for this workout! It's always better to workout with a friend!