30 Min STRONG Legs Workout at Home with Dumbbells | Body Blueprint Day 16

Описание: Welcome to Day 16 of the Body Blueprint! 💪 It is leg day, and we are turning up the intensity for Week 3. Get ready for a 30 min heavy leg day challenge using just your dumbbells. Today involves more dynamic movements and heavier weights to maximize strength gains in your glutes, quads, hamstrings, and calves. We are pushing for progressive overload, so don't be afraid to challenge yourself with your weight selection. Let's crush this lower body session together!

🎉 This is part of Body Blueprint! Find the other workouts here:    • Body Blueprint: 4 Week Beginner to Interme...  

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🏋️30 Min STRONG Full Body Workout with Dumbbells
💪🏼2 x 5kg (11lbs) | 2 x 7.5kg (16.5lbs) | 2 x 12.5kg (27.5lbs)
⏱️Intervals: 45s on / 15s off (x2)
✅ Warm Up & Cool Down Included

THE WORKOUT
Giant Set 1
• Tempo RDL
• Single-leg deadlift (L/R)
• Tempo top-loaded squat + calf raise
• Alternating step-back squat + forward lunge
x2

Giant Set 2
• Reverse wide–close lunge (L)
• Curtsy + lateral lunge (L)
• Reverse wide–close lunge (R)
• Curtsy + lateral lunge (R)
x2

Giant Set 3
• Weighted 1½-rep glute bridge
• Weighted single-leg glute bridge drive
• Weighted glute bridge walkouts
• Wide 3×3 KAS + pulse glute bridge
x2

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