30 Minute Glute and Leg Dropset Workout | Unilateral Supersets | At Home Workout |
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Grab dumbbells and a bench or sturdy chair for this 30 minute glute & leg at-home drop-set strength workout. Exercises are grouped together in a superset during today's workout. We will perform one exercise with dumbells for 60 seconds. After that exercise, we will immediately drop the weight to BW and continue a variation of that same exercise. Once we make the drop into the second exercise our muscles will be pretty fatigued. When needed, rest, take a few deep breaths, and then continue the exercise. Repeat that method until time. Each exercise is non repeat. For the unilateral supersets, we will hit one side and then the other. The recovery and transition time after each superset is only 15 seconds long, so if needed, take a longer break. This is a very very high volume metabolic workout, it should feel quite challenging by the end : )
Let me know how this leg workout goes in the comments below : ) Skip to 1:15 to begin workout Total Workout time: Approx 30 minutes Total Time with Stretching: Approx 34 minutes The Workout 60 seconds each/15 seconds recovery DB alternating lateral lunge BW Cossack squat - DB Step Up, right BW tow tap, R - DB step up left, BW toe tap, L - DB Bstance RDL R BW SL RDL R - DB Bstance RDL L BW SL RDL L - DB Bulgarian R BW Bulgarian R - DB Bulgarian L BW Bulgarian L - DB Squat/Lunge R BW squat lunge R - DB Squat/lunge L BW squat/lunge L - DB Bstance Hip Thrust R BW SL Thrust R - DB Bstance Hip Thrust L BW SL Hip Thrust L - DB HIp Thrust Burnout Giant set (drop to BW if/when needed) Add-ons to compliment this workout : ) 15 Minute Cardio (Legs): https://youtu.be/5xPvxkxRQaU 30 Minute Upper Body Tri-Sets: https://youtu.be/3Ebo_ELeHY4 15 Minute Lower Body Stretch: https://youtu.be/ArE6eokkgAE My Favorite Amazon Purchases: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM 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: 🎵 All songs are licensed from epidemic sounds and soundstripe |