35-Minute Legs and Glutes Workout | SplitStrong 35 DAY 3
SPLITSTRONG 35 DAY THREE: LEGS + GLUTES Workout! 🔥 ⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/ 👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS 🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe 💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join ✨THE WORKOUT: 35-Minute Legs and Glute Workout (SplitStrong 35 Day 3)✨ ► EQUIPMENT: Medium-to-heavy set of dumbbells. I m using 15-20 lb dumbbells. My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5 *Discount Code: NourishMoveLove ► INSTRUCTIONS: Follow along with the video above. This lift heavy, Leg Day Workout is all about building lower body strength. It looks like this: ✔️ 3 Circuits (2-3 dumbbell strength exercises per circuit and 1-2 “burnout” leg exercises per circuit) ✔️ Timed Intervals (40 seconds of work per exercise, 20 seconds rest) ✔️ Repeat Each Circuit x2 Sets ✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching ►Workout Outline: 1️⃣ CIRCUIT 1: SQUATS 1) 1.5 Goblet Squat 2) Uneven Squat (right first set, left second) 3) Pivot Squat (right first set, left second) X 2 Sets 🔥BURNOUT 1) Lateral Squat Thruster 2) 5-Second Squat Hold + 1/2 Burpee X 2 Sets 2️⃣ CIRCUIT 2: DEADLIFTS + LUNGES 1) Deadlift + Calf Raise 2) Reverse Lunge + Calf Raise, Right 3) Reverse Lunge + Calf Raise, Left X 2 Sets 🔥BURNOUT 1) Alternating Dumbbell Swings 2) Power Lunge Drive to Calf (right first set, left second) X2 3️⃣ CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES 1) Lateral Lunge (right first set, left second) 2) Sumo Squat X 2 Sets 🔥 BURNOUT 1) Glute Bridge Frog Pumps ►Find the breakdown of each of these exercises + benefits of training Legs and Glutes in this post: https://www.nourishmovelove.com/splitstrong-35-legs-butt-workout _________________________________________________________ ► TIME STAMPS: 00:00 Workout Introduction 00:48 Warm Up 05:45 CIRCUIT 1: SQUATS 16:20 CIRCUIT 2: DEADLIFTS + LUNGES 27:20 CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES 33:00 Cool Down + Stretch **Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free. _________________________________________________________ ►🤰Is this workout Pregnancy/Postpartum Friendly? Yes! Slow down movements as needed. And sub and incline hip thrust for the final exercise in circuit 3. _________________________________________________________ 🚨 SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe ⭐️ This challenge starts on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time! 👉🏼 Find all of the SplitStrong 35 Workouts in this Youtube playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbjlpUpLtgGi0k1maJ70hoPS 📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/ ⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️ This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in! WEEK 1: ▪️Day 1: Legs + Back - https://youtu.be/gsFbHHIbHoQ ▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) - https://youtu.be/7bVaKI0DTgs ▪️DAY 3: Legs + Glutes - 📍You are here! ▪️DAY 4: 15 Minute Power Yoga + Abs - https://youtu.be/N9keRXUIsmc ▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) - https://youtu.be/MDCf72XJtzo WEEK 2: ▪️DAY 6: Legs + Chest - https://youtu.be/UHmlhF12kMU ▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) - https://youtu.be/AA4M_xu0BIk ▪️DAY 8: Unilateral LEGS - https://youtu.be/mM5tnP3Uh2I ▪️DAY 9: 10 Minute Mobility Flow - https://youtu.be/nlH6pyo1nSI ▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) - https://youtu.be/DhuM4wYlDfY _________________________________________________________ 🚨 SUBSCRIBE TO MY CHANNEL -- https://bit.ly/NMLYoutubeSubscribe ►SUBSCRIBE TO MY EMAIL NEWSLETTER: Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)! https://www.nourishmovelove.com/subscribe ► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/ ►FOLLOW On Instagram: https://www.instagram.com/nourishmovelove www.nourishmovelove.com
