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:


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!


Glute Bridge:


Single-leg hip thrust/glute bridge:


Single-Leg RDL:


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s