LOWER BODY WORKOUT
Looking for a lower body workout that you can [no_highlight background_color=”yellow” color=”black”]under 30 minutes?[/no_highlight]
The following workout requires exercises that you can do with your own bodyweight and a pair of dumbbells. I designed the workout this way so it can be easy to implement whether at home, at the gym or travelling.
I’m a huge fan of duration based workouts because they allow you to focus on your training and you know exactly how long you’ll be training for.
[no_highlight background_color=”yellow” color=”black”]How to import the workout timers[/no_highlight]: https://www.youtube.com/watch?v=PQjaIebaL7s
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
Circuit 1
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_unordered_list style=”circle” number_type=”circle_number” animate=”no” font_weight=”normal”]
- Box Jumps– 10 seconds
- Single Leg Hip Thrusters– 30 seconds (15 seconds/side)
3x
[/no_unordered_list]
Rest 60 seconds between exercises and sets. Total Circuit duration is 7:00
Workout Timer: http://www.intervaltimer.com/timers/7642870-lower-body-workout-circuit-1
OR import the timer to your phone
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_button size=”medium” style=”” text=”Circuit 1″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7642870.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
Circuit 2
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_unordered_list style=”circle” number_type=”circle_number” animate=”no” font_weight=”normal”]
- Single Leg Squats– 40 seconds (20 seconds/side)
- Dumbell Side Lunges– 30 seconds (15 seconds/side)
3x
[/no_unordered_list]
Rest 60 seconds between exercises and sets. Total Circuit duration is 8:30
Workout Timer: http://www.intervaltimer.com/timers/7642892-lower-body-workout-circuit-2
OR import the timer to your phone
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_button size=”medium” style=”” text=”Circuit 2″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7642892.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
Circuit 3
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_unordered_list style=”circle” number_type=”circle_number” animate=”no” font_weight=”normal”]
- Curtsy Lunge– 40 seconds (20 seconds/side)
- Dumbell Goblet Squats– 30 seconds
3x
[/no_unordered_list]
Rest 60 seconds between exercises and sets. Total Circuit duration is 8:30
Workout Timer: http://www.intervaltimer.com/timers/7642900-lower-body-workout-circuit-3
OR import the timer to your phone
[vc_separator type=”normal” position=”left” color=”#FFFFFF” border_style=”solid” width=”” thickness=”” up=”” down=””]
[no_button size=”medium” style=”” text=”Circuit 3″ icon_pack=”font_awesome” fa_icon=”” icon_position=”right” icon_color=”” icon_background_color=”” icon_background_hover_color=”” link=”http://www.intervaltimer.com/timers/7642900.seconds” color=”Black” hover_color=”White” background_color=”Yellow” hover_background_color=”Black” border_color=”” hover_border_color=”” border_width=”” font_size=”” font_style=”normal” font_weight=”” margin=”” padding=”” border_radius=””]
You may also like..
[no_unordered_list style=”circle” number_type=”circle_number” animate=”no” font_weight=””]
- Extreme 8 Minute Bodyweight Workout
- Titan Workout
- 4 Ways To Get Better Results From Your Training Efforts
[/no_unordered_list]
[mailmunch-form id=”455475″]