Grab dumbbells, mini band (latex or fabric), a bench, and a mat for this 30 minute lower body at-home giant-set strength and cardio workout.This high rep, non-repeat workout will combine strength and cardio-focused exercises! For resistance reference, I have a pair of 15 and 10lb DBs. Exercises are grouped together in a giant-set during today's workout. We will perform each exercise for 60 seconds (4 minutes of total work time) before taking a 30 second break. This is non-repeat today, so after the 30 second break we will move into a new giant-set. Exercise one will be a lower body strength unilateral exercise, exercise two will be the same as the first but on the opposite side, exercise three will be a bilateral or alternating lower body strength exercise, and exercise 4 will be cardio-focused. We have seven giant-sets today. This is a very very high volume metabolic workout, it should feel quite challenging by the end : ) For an additional warm-up, please follow below : ) There is jumping in today's workout in a few of the exercises. These exercises can easily be performed without a jump. For the non-jumping alternative please see below!

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

Skip to 2:50 to begin workout
Total Workout time: Approx 31:30 minutes
Total Time with Stretching: Approx 35 minutes



The Workout
Banded Kickbacks R
Banded kickbacks L
Banded Monster Walks
Banded Squat to Calf Raise
rest
DB Step-Ups R
DB Step-Ups L
DB Front Squat Squat
BW Bench Jump (non-jumping alternative: BW alternating step ups)
rest
DB Back leg supported RDL R
DB Back leg supported RDL R
DB Bilateral RDL 1 to 1/4 rep
DB Hip Hinge Swing
rest
DB Bulgarian Split Squat R
DB Bulgarian Split Squat L
DB Alt Reverse Lunge
BW shuffle and lunge (non-jumping alternative: slow shuffle or BW reverse lunge)
rest
DB lateral lunge L
DB lateral lunge R
DB Crossack Squat
BW Heismans (non jumping alternative: lateral slow shuffle)
rest
Single Leg Hip Thrust R
Single Leg Hip Thrusts L
DB Top ROM Hip Thrusts (slow)
DB Hip Thrusts
Rest
Copenhagen Plank R
Copenhagen Plank L
Iso Squat to Jump Back Plank (alternative step back and in)
Sumo Jump Squats (alternative: Sumo Squat to Calf Raise)


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