45 min Lower Body Burn - Metabolic Stress Dumbbell Workout: DAY 58 / Build Series 3

Описание: This 45-minute lower body dumbbell workout is all about metabolic stress, a key driver of muscle growth. By pushing your muscles to fatigue with high reps, continuous tension, and short rest periods, you’ll maximize the pump effect, boost hypertrophy, and improve muscular endurance.

We’re using supersets, performing each one twice, to keep intensity high and your legs working hard. You’ll move through 45 seconds of work with 15 seconds of transition time, ensuring constant engagement. To finish strong, we have a heel-elevated burnout to fully fatigue your quads, glutes, and hamstrings.

🔥 Grab your dumbbells and let’s build strength, endurance, and serious lower body power!



▸ Time: 45 Min + warm up & cool down included extra
▸ Equipment: Heavy & Medium Dumbbells


Weights used:

▸ Chris:
50lbs/23kg
35lbs/16kg

▸ Edi:
45lbs/20kg
26lbs/12kg


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WORKOUT DETAILS:

0:00 - Intro

0:37 - Warm Up

7:00
A1) Sumo Deadlift
A2) Sumo Squat Pulses

11:26
B1) RDL
B2) Double Step Reverse Lunge

15:51
C1) Single Leg Step Up (R/L)
C2) BW Step up with Knee Drive (R/L)

24:35
D1) Goblet Squat
D2) Sway Squat

29:01
E1) Glute Focused Split Squat (R/L)
E2) Kickback Pulses (R/L)

37:41
F1) Elevated Glute Bridge
F2) Single Leg Elevated Glute Bridge (R/L)

44:06 - FINISHER
Heel Elevated Squats
Heel Elevated Squats (Wide Stance)
Heel Elevated Squats (3 sec Hold)
Heel Elevated Squats (Wide Stance + 3 sec hold)






#legworkout

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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.