45 Minute Lower Body Strength Workout | Tri Sets | DBs Band Bench/Chair | Glutes Legs and Abs |
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Grab dumbbells, a mini band (latex or fabric), a mat, and a bench/chair/or stool for this 45 minute lower body and core tri-set workout. For resistance reference, I have a pair of 10, 15, and 25lb DBs. Exercises are grouped together in a tri-set during today's workout. We perform each tri-set twice. The first round we will perform each exercise for 60 seconds (3 minutes of total work time) before taking a 15 second break. The second round we will perform each exercise for only 30 second each (90 seconds of total work) before taking a 15 second break and transitioning to a new tri-set. Adjust the weight as needed during the sets and/or recoveries. Find a pace that feels challenging for you : ) Take additional rest time and/or drop the weight as needed! This is YOUR workout!
Let me know how this workout goes in the comments below : ) Skip to 2:30 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 Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5 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 / 60 sec each / 15 sec rest / 30 sec each / 15 sec rest Banded Lateral Walks Banded Monster Walks Banded Seated Abductions - DB/Banded Hip Thrusts slow DB/Banded Hip Thrust with pause DB/Banded Hip Thrust normal tempo - DB Step Ups L BW Toe Taps L DB Static Lunge L - DB Step Ups R BW Toe Taps R DB Static Lunge R - DB Bstance RDL L DB Bstance RDL R DB Bilateral RDL - DB Bulgarian Split Squat L DB Bulgarian Split Squat R DB Sumo Squat - BW Copenhagen Plank L BW Copenhagen Plank R BW Spiderman Plank - Banded Clamshell Plank L Banded ClamShell Plank R Banded DB Bridge Pulses - Banded Reverse Crunch Up and Overs to Abductions Straight Leg Lift to Abductions Additional Add-Ons to Compliment this Workout: Upper Body: 45 Minute Upper Body TriSets: https://youtu.be/Gt4k31S6TIg Cardio: 25 Minute Cardio Intervals: https://youtu.be/2Vi11HAoaxE 30 Minute Continuous Low Impact Cardio: https://youtu.be/K__63N9jwHA 15 Minute Kickboxing Inspired Cardio: https://youtu.be/3HtluaBmO7E Stretch: 15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k 15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA 20 Minute Stretch and Flow: https://youtu.be/F0oJOSh3DeQ 30 Minute Yoga Stretch for Sore Muscles: https://youtu.be/FjSHzHoJR2M 35 Minute Full Body Yoga Stretch and Flow Hips/Back: https://youtu.be/jQKz83JfBh8 Abs: 10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 Neffex Best of Me Now Copyright Free https://youtu.be/A4LiP8WFuG0 🎵 Neffex Crown Copyright Free https://youtu.be/_MTbjHKtobY 🎵 All other songs are licensed from epidemic sounds and soundstripe |