The workout that left me sore for 3 days after filming (like can’t sit on the toilet sore) --- this LIFT HEAVY, strength-training lower body burnout!⁣

Legs, thighs, butt and hamstrings - we're burning out every muscle in the lower body with this STRENGTH TRAINING Dumbbell Lower Body Workout! No squat rack or fancy gym equipment needed!

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► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: [ Ссылка ]

✨THE WORKOUT: 45-Minute Leg Day Workout for Women✨

► EQUIPMENT: Medium-to-heavy set of dumbbells (or a couple sets of dumbbells to toggle between) and an optional mini loop resistance band. 

I suggest anywhere from 8-35 lbs. I personally used 15 and 25 lb dumbbells in this workout video.

👉My oversized yoga mat is from Gorilla Mats (affiliate link): [ Ссылка ]
*Discount Code: NourishMoveLove
👉My resistance bands are from Hope Fitness (affiliate link):
[ Ссылка ]
*Discount Code: NML

► INSTRUCTIONS: Follow along with the video above.
00:00 Workout Warm Up
07:10 Set 1: Squats + Lateral Lunges⁣
16:16 Set 2: Deadlifts⁣
28:18 Set 3: Banded Squats⁣
35:12 Set 4: Lunges⁣
41:27 Set 5: Sumo Squats⁣
47:10 Cool Down

Alternatively, work off the 20 dumbbell leg exercises below at your own pace.

This LEG DAY workout is made up of 5 circuits. Each circuit consists of 3 exercises, completed in a rep drop format (14 reps on the first set, 12 reps on the second set, and 10 reps on the third set). Then we close out each circuit with a burnout!

1️⃣ CIRCUIT 1: Squats + Lateral Lunges⁣
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Goblet Squat
2. Handswitch Lateral Lunges
3. Alternating Lateral Lunge + Squat Combo
Burnout (x2 sets, timed intervals):
30 seconds: Lateral Lunge Knee Drive
30 seconds: Single Leg Pistol Squat Hold

2️⃣ CIRCUIT 2: Deadlifts
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Staggered Deadlift, right
2. Staggered Deadlift, left
3. Deadlift + Clean Squat
Burnout (x2 sets, timed intervals):
30 seconds: Single Leg Glute Lifts with Resistance Band, right
30 seconds: Single Leg Glute Lifts with Resistance Band, left

3️⃣ CIRCUIT 3: Banded Squats
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Wide Narrow Squat, right first, left second
2. Banded Squat Walk
Burnout (x1 set, timed intervals):
30 seconds: Squat Hold + Abductors Band Open

4️⃣ CIRCUIT 4: Lunges
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Uneven Split Squat, right
2. Uneven Split Squat, left
3. Reverse Lunge Thrusters

5️⃣ CIRCUIT 5: Sumo Squats⁣
Strength Exercises (x3 sets, 14/12/10 rep drop format):
1. Set Down Pick Up Sumo Squats
2. Hold Sumo Squat + Calf Raises
Burnout (x1 set):
10 reps: Banded Bear Crawl Abduction
10 reps: Banded Donkey Kick, right
10 reps: Banded Donkey Kick, left

❤️ Learn more about the benefits of lower body workouts in this post:
[ Ссылка ]
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This is a sponsored post in partnership with the Minnesota Pork Board. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible. You can find out more about the Minnesota Pork Board, including my favorite high-protein recipes at [ Ссылка ]
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►More of my MOST POPULAR Workouts on YouTube:
45-Minute Arms + Abs Drop Set -- [ Ссылка ]
45-Minute Cardio Kickboxing Barre -- [ Ссылка ]
30-Minute Resistance Band Legs -- [ Ссылка ]
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#lowerbodyworkout #legdayworkout #strengthtraining

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