Grab dumbbells, a bench or sturdy chair, mini band (fabric or latex), something around 1" to elevate your heels/toes on like two books of the same height (optional), and a mat for this 30 minute lower body and core at-home strength workout. Exercises are grouped together in a superset during today's workout. We will perform each superset for 3 sets. The first set will be 60 seconds each, the second set is 45 seconds each, and the third set is 30 seconds each. You will ave 15 seconds to recover in-between sets. The supersets are a dropset meaning we drop the intensity from the first exercise to the second OR two unilateral exercises, meaning one side then the other. This one is quick and challenging.

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

Skip to 1:45 to begin workout
Total Workout time: Approx 30minutes
Total Time with Stretching: Approx 35 minutes

Optional Additional Warmup:
Bird/Dogs 2x60 seconds

The Workout 60 sec/45 sec/ 30 sec
Copenhagen Plank L (we begin conservative, each round progresses)
Copenhagen Plank R
(3 rounds)
Rest
DB Banded Hip Thrust
DB Banded Iso Hold Abductions
(3 rounds)
Rest
DB Squat (heels elevated)
DB Calf Raises (toes elevated)
(3 rounds)
Rest
DB RDLs
DB Hip Hinge Swing
(3 rounds)
Rest
Banded Clam Shells L
Banded Clam Shells R
(3 rounds)
Rest
Extra ROM Banded Reverse Hyperextensions
Banded Reverse Hyper Pulses
(3 Rounds)


My Favorite Amazon Purchases: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

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

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

Similar Format Workouts:
30 Minute Upper Body/Core: https://youtu.be/ZGH0LfBg3rw
Cardio: https://youtu.be/Bsmh2LRstuY
Glute and Leg: https://youtu.be/HAo0eCDBeVA
Push Pull and Core: https://youtu.be/ygNVM8YRPD0
Pull and Core: https://youtu.be/GG2Ke7uh0xU

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