Welcome to Day 14 Team. Join us for an intense 45 MIN LOWER BODY + SHOULDERS WORKOUT with DUMBBELLS that will help you build muscle and strength with a variety of exercises that will target your quads, calves, adductors, and shoulders.
Build Series 2.0 is our signature 10-week FREE follow-along program on YouTube, that is designed to redefine your strength, sculpt your physique, and elevate your overall well-being. Our program is not just a workout; it's a journey towards a stronger, more resilient version of yourself.
With a focus on muscle building and strength enhancement, each session is carefully crafted to maximize results using minimal equipment.
Grab your dumbbells, mat, and water, and get ready to crush this lower body + shoulders workout together! 💪🔥
✅Warm Up & Cool Down Included
✅Dumbbell weights are shown for each exercise for your reference
✅All you need are dumbbells, but if you have a bench or chair, feel free to follow along with those additional equipment options.
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💪 Target Muscles: Quads, Calves, Adductors, Shoulders
⏱ Duration: 45 Minutes
40-60 sec work | 20 sec rest | 3 Total Body Circuits
0:00 - Intro
0:23 - Warm-Up
BLOCK 1 - Circuit
4:45 - Box or Suitcase Squat
5:51 - Single Leg Box Squat or Front Lunge (R)
6:51 - Single Leg Box Squat or Front Lunge (L)
7:34 - Round 2
BLOCK 2 - Circuit
11:30 - Alt Supinated Front Raise
12:31 - Step up or Pendulum Lunge (R)
13:31 - Step up or Pendulum Lunge (L)
14:14 - Round 2
BLOCK 3 - Circuit
18:05 - Seated Alt Front Press
19:08 - Deficit Lateral Squat (R)
20:08 - Deficit Lateral Squat (L)
20:49 - Round 2
BLOCK 4 - Calves
24:54 - Split Squat Lunge Hold Calf Raise (R)
25:54 - Split Squat Lunge Hold Calf Raise (L)
26:38 - Calf Raise Tri Set
28:43 - Round 2
BLOCK 5 - Bands
33:27 - Banded Abductions
34:29 - Side Leg Lifts (R)
35:35 - Side Leg Lifts (L)
36:24 - Round 2
FINISHER (2 Rounds)
44:21 - Shoulder Burnout Tri Set
Cool Down
Weights used:
Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
Edi:
30lbs/14kg
20lbs/9kg
15lbs/7kg
See you on Day 15! 👊
#workout #homeworkout #lowerbodyworkout #dumbbellworkout
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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
