45 Minute Legs Glute + Ab Workout | Dumbbells & Bench/Chair | At-Home Strength Training | Non Repeat

Описание: Grab your dumbbells (the more the merrier), a mat, something for hydration, a bench or a chair, and be near a wall. If you use a chair make sure to set the back of it against a wall. (For the warm up/glute activation exercise, you will be placing your foot on the wall, so you may want to perform that exercise with no shoes on). This 45 minute strength workout will hit the lower body and core. No repeat exercises, but if we do a unilateral exercise, we have to complete it on the other side as well. Every exercise is timed today. We do not have to use the same weights or go at the same tempo, you and I are different, just focus on making quality reps and movement. To begin workout, skip to 2:30

Workout starts at 2:30
Total Workout Time: Approx 43 minutes
Total Workout Time with Stretching: Approx 47 minutes

The Workout (60 seconds on, 15 seconds off)
Warm-Up
Iso leg lift heel drive with rotation, left (wall needed)
Iso leg lift heel drive with rotation, right (wall needed)
DB Crossack squat (perform BW only as an option)

Neutral grip squat (slow eccentric)
Lateral lunge to knee in, left
Supinated grip squat (normal tempo)
Lateral lunge to knee in, right
Bstance hip thrust, left
Bstance hip thrust, right
1 to 1/4 rep hip thrust
Top ROM hip thrust
DB step up, left
Bulgarian split squat, left (perform static lunge as modification)
DB step up, right
Bulgarian split squat, right (perform static lunge as modification)
BW iso sumo squat calf raises
Curtsey lunge, left
Bstance RDL, left
Curtsey lunge, right
Bstance RDL, right
Coppenhagen plank, left (perform side plank as modification)
Coppenhagen plank, right (perform side plank as modification)
Forearm plank with leg lift
DB crunch to sit-up
Reverse crunch, knees bent to legs straight
Bicycles (knees bent)
Bicycles (legs long)
Sprinter sit-ups
BW double crunch
DB double crunch
DB toe reach
DB crunch to flutter kicks
Iso crunch with flutter kicks

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MUSIC:

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