45 Minute Glute & Leg Tri-Set Workout

Описание: Grab a mat, dumbbells, a sturdy chair (or bench), a mini band (fabric or latex), and be near a wall for this 45 minute glute and leg strength workout. For reference, I have sets of 10, 15, and 20lb DBs. We will perform three exercises at a time for three rounds. The first round will be 60 seconds each, the second round will be 45 seconds each, and the third round will be 30 seconds each. There will be a 15 second recovery in-between rounds. Be sure to listen for the ding and watch the upper left hand corner for the upcoming exercise since there is no transition time between some of the exercises. There are six blocks today or 6 total tri-sets. The current block will be listed in the bottom right hand corner with the weight selection I'm using. You and I are different though, so find a weight selection that challenges you (but also something you can keep great technical form with). Since every exercise is timed, you and I do not have to go at the same speed. Make quality reps! Quality over quantity. If you max out before time is up, rest, take three deep breaths then continue reps OR drop the weight to something lighter and continue : ) Let me know how it goes in the comments below!

Skip to 3:20 to begin workout
Total Workout time: Approx 45:00
Total Time with Stretching: Approx 50 minutes

The Workout
60s/45s/30s
3 Rounds of:
Banded lateral walks
Banded monster walks
Banded squat pulses
3 rounds of:
DB step-ups, left
DB step-ups, right
DB Romanian Deadlifts
3 rounds of:
Bstance Romanian Deadlifts, left
Bstance Romanian Deadlifts, right
DB sumo squats 1 to 1/4 rep
3 rounds of:
DB Bulgarian split squats, left (to modify, BW only or split squat with both feet on ground)
DB Bulgarian split squats, right (look above to modify)
DB alternating reverse lunges
3 rounds of:
DB Bstance Hip thrust, left
DB Bstance Hip thrust, right
DB Bilateral Hip Thrust 1 to 1/4 rep
3 rounds of:
Banded 30 degree kickback, right
Banded 30 degree kickback, left
Banded Wall sit abductions (to modify perform in air squat position)

45 Minute Push and Core Tri-Set Workout:    • 45 Minute Push + Core Tri-Set Workout | At...  
30 Minute Continuous Low Impact Cardio:    • 30 Minute Continuous Cardio Workout | Kick...  
20 Minute Cardio Workout:    • 20 Minute Bodyweight Only Cardio Workout |...  

The GOAT of pre-workouts
Amino Energy in Grape: https://amzn.to/2QVWtEg
Amino Energy in Watermelon: https://amzn.to/2QTwFZy

Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
Apple Watch Series 6: https://amzn.to/3dmzBZB
Apple Watch Series 5: https://amzn.to/2ThTqur

Fabric Bands: https://amzn.to/3rYk3U3
Latex Bands: https://amzn.to/31U1k11
Shoes: Nike

Dumbbell Set
https://amzn.to/3brHMTv
Adjustable DBs (Bowflex)
https://amzn.to/3hsB3MT

Body-Solid Adjustable Workout bench
https://amzn.to/3oivphT
Yoga Mat (similar): https://amzn.to/39EvlS1

Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe