30 Min Lower Body Workout with Dumbbells 🔥 Leg Burner | No Repeat

Описание: This intense lower body workout with dumbbells is a true leg burner you can do at home. Expect a no repeat format, strong compound moves, unilateral work, and serious glutes & thighs activation from start to finish.

In this 30-minute lower body focused dumbbell workout, we work through a 40|20 timer (40 seconds work, 20 seconds rest). There are no repeated exercises, though some movements are done first on the left and then on the right side to ensure balanced strength.

You’ll need a pair of dumbbells. I’m using 2×7 kg for all two-dumbbell exercises and 1×10 kg for single-dumbbell moves, but one pair of dumbbells is absolutely sufficient. Choose a weight that allows you to maintain proper form throughout the entire workout.

Additional equipment:

Mat

Chair, bench, or sofa (for hip thrusts & Bulgarian lunges)

2 yoga blocks or thick books (for elevated exercises – highly recommended for full range of motion)

We start with a 3-minute warm up (30 sec on, no rest) using bodyweight movements to prepare the legs and joints. We finish this sweaty legs & glutes session with a cool down and gentle stretch.

🕒 WORKOUT OVERVIEW

Duration: 30 Minutes

Timer: 40 sec work | 20 sec rest

Format: No Repeat (some unilateral moves)

Focus: Legs & Glutes

Level: Beginner to Intermediate (adjust weights as needed)

🏋️ WORKOUT BREAKDOWN

00:00 Intro

1:16 Warm Up

4:26 Kneel to stand up

5:26 RDL to narrow squat

6:26 Single leg RDL L/R

8:26 In & out squat

9:26 Heel elevated squat

10:26 Sumo squat

11:26 Curtsy side leg lift L/R

13:26 Squat heel lift

14:26 Standing leg curls L/R

16:26 Single tip-toe glute bridge variation L/R

18:26 Butterfly bridge

19:26 Glute bridge hold

20:26 Hip thrust

21:26 Hip thrust hold

22:26 Reverse Nordics

23:26 Bulgarian lunges L/R

25:26 RDL variation L/R

27:26 Elevated reverse lunge L/R

29:26 Side-to-side lateral lunge

30:26 Squat tick tock

31:26 Finisher: Squat jumps

32:26 Cool Down

If you enjoyed this lower body dumbbell workout, don’t forget to like, subscribe, and let me know in the comments how your legs feel 🔥💪

🔥 Pair it with:
👉 Warm Up:    • 12 Minutes FULL BODY WARM UP ROUTINE! Do t...  
👉 Cool Down / Stretch:    • Full Body Cool Down | 20 Min Stretch for R...  

🛒 My Home Workout Equipment:
https://www.amazon.com/hz/wishlist/ls...

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Music: www.epidemicsound.com

♡ SUBSCRIBE: @LBhomeworkout
♡ Instagram: @luciebraunschweig

⚠️ Disclaimer:
Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout.