Grab dumbbells, a bench or chair/ottoman, a mini band (fabric or latex), be near a wall, and grab a mat for this 45 minute lower body at home high volume workout. The bench is used to increase the range of motion. If you do not have access to a bench or sturdy chair, perform the exercises on the ground. If you do not hand a mini band, perform without. For resistance reference, I have a pair of 15 and 25lb DBs. Today's format is 2 minutes of work to 30 seconds of recovery. Each exercise is performed for 2 minutes. Every 30 seconds the tempo will change. The first 30 seconds will be a slow eccentric and concentric tempo. The second 30 seconds will be a 1 to 1/4 rep tempo. The third 30 seconds will be pulses. The fourth 30 seconds will be normal tempo. You will hear a ding and my verbal cues every time the tempo changes. After each exercise, we will get a 30 second recovery before moving onto a new exercise. This one is quite fatiguing. Rest/pause during the sets as needed and/or drop the weight selection to something lighter. Let me know how this workout goes in the comments below : )

Skip to 2:20 to begin workout
Total Workout time: Approx 45 minutes
Total Time with Stretching: Approx 50 minutes

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

The Workout
30 seconds slow / 30 seconds 1 to 1/4 rep / 30 seconds Pulses / 30 seconds Normal Tempo / Rest
BW Squat (warm-up)
Static Lunge Left
Static Lunge Right
Sumo Squat
Bstance Bridges Left
Bstance Bridges Right
Feet Elevated Bridges
Lateral Lunge Left
Lateral Lunge Right
Goblet Squat
Bstance RDL Left
Bstance RDL Right
Bilateral RDL
Single Leg Hip Thrust Left
Single Leg Hip Thrust Right
Bilateral Banded Hip Thrust
Wall Sit Banded Abductions

Additional Add-Ons to Compliment this Workout:
Strength
Push Pull and Core Workout: https://youtu.be/zdJ_rz_AwKs
Upper Body Tri Sets: https://youtu.be/3Ebo_ELeHY4
10 Minute Lower Abs: https://youtu.be/lB3M3ONHLvI
Cardio
30 Minute Cardio Giant Sets: https://youtu.be/LszeZPDKG98
30 Minute Low Impact Cardio: https://youtu.be/K__63N9jwHA
15 Minute Cardio Kickboxing Inspired: https://youtu.be/3HtluaBmO7E
15 Minute Cardio (Leg Focused): https://youtu.be/5xPvxkxRQaU
Stretch
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k
15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA
15 Minute Lower Body Stretch: https://youtu.be/ArE6eokkgAE

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MUSIC:

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