Grab a mat, dumbbells, mini band, and be near a wall for this 45 minute glute and leg at home drop-set strength workout. For resistance reference, I have a pair of 20lb, 10lb, and 5lb DBs. I also am using a heavy latex mini band (a fabric band would work well too). Exercises are grouped together in a superset. We will perform one exercise with a challenging DB selection for 60 seconds (think of using a weight close to your 15-20 rep max here). After that exercise, we will drop our weight selection in half and continue the same exercise. We may change up the tempo, range of motion, and/or stance for the drop. Once we drop our weight, our muscles will be pretty fatigued by this point. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. The recovery and transition time between each superset is only 15 seconds long, so if needed, take a longer break. After the lateral lunge dropset we will have a longer transition time to grab our mini bands and place them around your thighs. We end with a banded burner. This is a very very high volume metabolic workout, it should feel quite challenging by the end : ) The donkey kicks our are warm-up, so choose a conservative weight selection here!

Let me know how this workout goes in the comments below : )

Skip to 4:20 to begin workout
Total Workout time: Approx 42:30
Total Time with Stretching: Approx 47 minutes

The Workout 60 seconds each exercise
Donkey kicks, right
Drop
Donkey kick with pulse, right
15 second break
Donkey kicks, left
Drop
Donkey kicks with pulse, left
15 second break
Squats to Calf Raise
Drop
Squat to Calf Raise
15 second break
Bstance RDL right
Drop
Single Leg RDL, right
Break
Sumo Squat
Drop
Iso Sumo squat calf raises
Break
Bsatcne RDL, left
Drop
Single Leg RDL, left
Break
Reverse lunge, right glute biased
Drop
Iso lunge pulses, right
Break
Reverse lunge, left gute biased
Drop
Iso lunge pulses, left
Break
Bstance Bridge, right
Drop
Single leg bridge, right
Break
Bstance Bridge, left
Drop
Single Leg bridge, left
Break
Lateral Lunge, right
Drop
BW lateral lunge to knee-in, right
Break
Lateral Lunge, left
Drop
BW lateral lunge to knee-in, left
LONG BREAK — transition to band work
Banded Wall Sit Abductions (DB)
Drop
BW banded Wall Sit abductions
Break
Banded Side Plank Hip Lift, right
Drop
Banded Clamshells, right
Break
Banded Frog Pumps
Drop
Banded Frog Pumps
Break
Banded Side Plank Hip lift, left
Drop
Banded Clamshells, left
Break
Banded Top ROM bridge
Drop
Banded Bridge Abductions
ISO HOLD

Add on no-jumping continuous cardio: https://youtu.be/YNuhrI_roXo

The GOAT of pre-workouts
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Post-Workout Protein Bars
Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed)

Track your HR
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Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H

Tank: https://amzn.to/3jpofq8
Joggers (similar): https://amzn.to/3j97Ff9
Shoes: Nike

Resistance Band Set (exact one I'm using): https://amzn.to/2LrnTC8

Dumbbell Set
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Adjustable DBs (Bowflex)
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Mini Band Latex: https://amzn.to/3sCRZUw
Fabric band: https://amzn.to/3D9j3Qf
Long/Mini Band set: https://amzn.to/3yby8gz

Body-Solid Adjustable Workout bench
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Yoga Mat (similar): https://amzn.to/39EvlS1

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MUSIC:
🎵 NEFFEX - Best of Me [Copyright Free] https://youtu.be/A4LiP8WFuG0
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