45-Minute LEG DAY Workout for Women | At-Home Dumbbell Workout (that Burns 500+ Calories)

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! 🚨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 ► Cue up your favorite music, press play , and let s knock it out! Here s my workout playlist: https://spoti.fi/32fRMuK ✨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. ➝ Here are the adjustable PowerBlocks I used, a great option for heavier weights (affiliate link): https://amzn.to/3hFcnOC ➝ Here are the Mini Loop Resistance Bands I used, a great way to add intensity to lower body workouts at home (affiliate link, GET 20% OFF with code: NML): https://www.hopefitnessgear.com/?ref=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 See video for complete workout and proper exercise form. https://www.nourishmovelove.com/dumbbell-leg-workout-drop-set⁣⁣⁣ _________________________________________________________ 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 https://www.mnpork.com/porkplease/ _________________________________________________________ ►More of my MOST POPULAR Workouts on YouTube: 45-Minute Arms + Abs Drop Set -- https://youtu.be/Y7GNawDUlHM 45-Minute Cardio Kickboxing Barre -- https://youtu.be/LipmnrzdHJ4 30-Minute Resistance Band Legs -- https://youtu.be/dbgP-jKARvk _________________________________________________________ ►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 ► Get 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