Grab a mat, dumbbells, mini band (latex or fabric), and a bench/chair/ottoman for this 30 minute glute and leg focused workout! For resistance reference I have a pair of 25 and 15lb DBs, but you and I are different so grab something that feels challenging for *you* while maintaining great form! This one combines strength exercises with cardio exercises to really burn out those muscles! There is some jumping during today's workout, however low impact alternatives are given through out : ) Today's format is a drop to build. We start with a dropset strength exercise, drop again to bodyweight, and then progress it into some cardio : ) The first exercise will be a bilateral exercise that we will perform for 60 seconds with our heavier set of DBs, we then drop the weight to our lighter set of DBs and continue to rep it out for 45 seconds. After that drop set, we immediately go into a unilateral BW exercise for 30 seconds, then we fire it up for another 30 seconds. We match it on the other side, and then end this ginormous set with a bilateral cardio or strength exercise. Between every giant set, we get a 30 second recovery. I know it's a lot, just follow my lead and look for the upcoming exercise in the upper left hand corner of your screen! So meet me on your mat with your equipment and let’s get to work! 🤜❤️🤛 T

Let me know how it goes in the comments below!
Skip to 2:50 to begin workout
Workout time: 29:30
Workout time with stretch: 32:00

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: 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
DB/Banded Bridges Dropset
BW/Banded Bstance Bridge, Iso Pulses (L then R)
BW/Banded Iso Bridge Pulses
Rest
DB Squats Dropset
BW Reverse Lunge, BW Power Lunge (L then R)
Out and In Jump Squats
Rest
DB RDLs Dropset
BW Single Leg RDL, BW Single Leg RDL to Front Kick (L then R)
Long Jump to Back Shuffle
Rest
DB Sumo Squat Dropset
BW Lateral Lunge, BW Power Lateral Lunge (L then R)
BW Froggers
Rest
DB Hip Thrusts Dropset
BW Single Leg Hip Thrust / BW Single Leg Thrust with Calf Raise (L then R)
BW Iso Thrust Hamstrring Walkouts
Rest
DB Hamstring Curls Dropset
BW Coppenhagen Plank Hold / BW Coppenhagen Plank Ups (L then R)
Plank Leg Lifts
(Burnout - BW Jump Back Planks, BW Jump Squats / Pulse)

Additional Add-Ons to Compliment this Workout:
Stretch
20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw
15 Minute Hip Stretch: https://youtu.be/tX1V-tNjOHU
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

Cardio
10 Minute HIIT Cardio: https://youtu.be/RXNkhC2vDqA
15 Minute Cardio (Kickboxing Inspired, No Equipment): https://youtu.be/3HtluaBmO7E
15 Minute Cardio (Legs, Continuous): https://youtu.be/5xPvxkxRQaU

Abs
10 Minute Abs: https://youtu.be/vCIJoPdGY9E
10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe