30 Day Challenge – Leg Workout!

What you will need – a set of dumbbells

  • 20 hip-hinges to warmup
  • 50 squats (yes, 50!)
  • 20 reverse lunges with dumbbell shoulder press
  • 20 squats
  • 20 forward lunges with dumbbell shoulder press
  • 50 squat pulses (holding down at a squat, you are just pulsing up and back down slightly without coming all the way back up)
  • 30 glute bridges
  • 2 jump squats, 1 burpee (x5)
  • 10 per side, Single-leg hip thrust/glute bridge
  • 25 squats
  • 10 per side single-leg RDL
  • 20 reverse lunges
  • 20 forward lunges
  • 50 squats (yes, again! Feel the burn!)

Exercises you may not know:

Hip-hinge

Feet shoulder-width apart, soften your knees, and really focus on keeping your back straight as you bend forward, only moving your hips. This is a great warmup to help open up your hips and will help your lower back, hamstrings and glutes so you can better perform squats, lunges, and any lower body exercises!

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Glute Bridge:

glute-bridges.png

Single-leg hip thrust/glute bridge:

3-single-leg-hip-thrust.jpg

Single-Leg RDL:

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