30-Minute Best Leg Day Workout (Power Legs)

Hi, I'm Lindsey Baumgren of Nurse Move Love, and this is your power leg workout. If you love at home workouts, hit subscribe to my channel. Or better yet, click that join button and become part of my YouTube community for more accountability and support. All right, we are here with a quick and dirty leg day. This is not your average leg day. This is power leg day. So get ready to crank it up a notch. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout so you can scale, scale it to fit your level. You're going to need dumbbells, and if you want to add some intensity, one of these mini loop resistance bands. All right, we're going to be doing strength circuits and power circuits. You got two strength circuits and two power circuits in this workout. That makes a total of four circuits. We go strength, power, then you repeat it so you do each circuit twice. You're going to do every exercise 30 seconds on 15 seconds of rest. Those quick bursts of power, short rest. It's going to be a tough but awesome leg day. Are you ready, Rach? Let's go. Let's get ourselves warmed up so we can jump right in. We've got dumbbells as well, anywhere from 15 to 20 pounds. Grab what you have. Try and go heavy, and do your best. Let's get ourselves warm up. We're going to go for that Kang squat. So your hands are going to come up behind your head. You're going to hinge. Drop the hips, stand tall right there. So push the hips back, drop them down, push them high, and then stand. Push back, drop low, push high, stand tall. Nice work warming up the hammies and the glutes and the hips. Just warming everything up. Warming hamstrings here. Glutes and quads. Hips go high, stand tall. One more, one more. Nice work, team. Just in all, shake it out. All right, now you're gonna drop down to the bottom of a nice little squat. Can you push your elbows into it and pry a little bit side to side? Maybe you stay here. Maybe you push your left elbow into the left leg. Open up. Little spinal rotation on the right side, and then switch it out. Right elbow hooks into that right knee. Open up. Spinal rotation. Nice. From here, plant the hands. Hips, go high. Shake, shake, shake. Roll it all the way up. When you get to the top, walk those feet in. Calf raises right here. Rolling up to the toes. Power up, up. Nice. Go. 4, 3, 2, 1. Take a little bit wider. We go squats, squat and squat. There it is. Down, up, down, up. Nice work. Right here. Can you add a little tempo? Nice work. Go. 4, 3, 2, 1. Now, let's take it side to side. Go wide, narrow, wide, narrow, wide, narrow. There we go. A little side to side action. We're gonna get you moving in all planes today. Four. You already feel the fire already. 2, 1. Take it to the back of your space. Hands are gonna hit the mat. Walk out, find a nice high plank. Once you get here, you're gonna step right foot outside right hand. Easy twist. Gaze follows fingertips. Now you're gonna drop that elbow down towards the mat, if you can. Opening up the hip. Set it down. Switch sides. Here we go. Big easy twist. Drop it down. Nice plant and do it again. Same thing. Right foot outside, right hand. Big. Big easy twist. I'm stretching through that right glute. Now I drop the elbow. I'm opening up through this left hip. Do it again. Right glute open. Left hip open. Switch it out, left side. Left glute open. Right hip open. Nice. Do it again. Big reach and drop. Nice work. Now, can you walk this left foot in between your hands? You're going to lunge and lift. Lunge and lift. Nice little stretch for that front leg. Drop the back knee. Lift high. Drop and stretch. Two more. Drop and stretch. Last one. Drop. Stretch. Hold that stretch. Hold the stretch. Drop. Step back. Switch out. Right hand comes in between the legs. Lift and drop. Drop the left knee towards the ground. Stretch that front right leg. Nice work. Go three. Hold it high. In two, three and one. Hold it high. Step back, all fours. Tabletop. Drop the belly and then pull the hips towards the wrists. Push the hips down and back. Do it again. Pull the hips towards the wrists. Push the hips down and back. Find a nice neutral spine. Nice neutral spine. Kick that right leg out, right hand behind the head. Drop and open. Drop and open. Little spinal rotation stretching through those hips and inner thighs. Nice. One more, one more. Nice work. Right here. Switch it up. Other side. Left leg comes out open. Drop and open. Drop and open. Two more. Two more. Drop, open. Last one. Drop open. Nice work. Push the hips up and back down. Dog pedal out those heels. Walk the hands back to meet the feet. Roll up one vertebrae. Time. When you get to the top, give me some high knee runs. Give me some high knee runs. Get it up. Get it. Get it up for eight, Seven, six. You got it. Five, four, three, two, one. Grab your band. Put it on. It's gonna go about 6 inches above your ankles. Right about where those crew socks hit all right, nice work right there. Little side to side. Squat. Side to side. Nice. Side to side. Go. 4, 3. Now you're gonna take it back to an angle. 2 and 1. Can you drop the right foot? Drop the left foot. Drop step, drop step, drop step. Nice. Go. Four. Nice. Three, two, one. Are you warm, Rachel? Nice and warm. Gonna fire up these glutes. We're gonna get nice and warm. Band is going to stay on throughout the entire first strength and power circuit. If you feel good about it. Okay, I'm gonna grab a quick sip of water. Note, if you want to make this just a hair easier, band can come up six inches above the knees. Okay. The closer the band is to my core, easier it is. Farther the band gets away from my core, harder it is. Okay, I'm gonna start with some heavy weights. We're gonna go right here. You're giving me an uneven squat thruster, so racket on the right. Left hand hangs at the side. Rachel's gonna do one weight. I'm gonna show you with two. It is a squat and drive. You're just driving on the right side. 30 seconds on, 15 seconds off squat thruster, uneven weight, load. All right, we go in three, two. Let's go squat. Drive on the right. So I got heavier load here, so I might go a little bit slower. You get to pick your pace either way. I want constant tension on that band. Power on up. Inhale, down. Exhale, drive. Inhale down. Exhale drive. Holding that weight on the left side nice and steady, adding power on the right side. 10 more seconds. Come on. It's quick and dirty. Dirty 30s today, guys. 5, 4, 3, 2, and rest. Nice work from here. Right foot forward, left toes back. Constant tension on the band. Stagger. Deadlift right there. Hips go back. Hips go back. 30 seconds. Crush some oranges in your armpits. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive through that front heel. Dagger. Deadlift. Can you go heavy and slow? Heavy and slow. Hinge, hinge, hinge, hinge, hinge. Come on up. There it is. Hinge, hinge, hinge, hinge, hinge. Come on up. Nice work, team. Nice and heavy. We're focusing 80% of the work in that right hamstring. That's what we're working. Hamstrings, hips, and glutes. Come on. Slow and heavy on the deadlift. We're going to add some power with move number three. And five, Four, three, two, and recover. Now you're gonna do the same move Then you're gonna come parallel into a clean squat. Deadlift, power up front, squat, back to stagger. One stagger, deadlift. One clean squat. In three, two. Add some power. Here we go. Hinge, drive, drop, stagger, hinge, drive, drop, back to stagger. Hips back, feet parallel. Drop low, drive high, hips back. Drive it up. There is constant tension on that band. Yes. Come on. Drive that leg around. Drop it low. 10 seconds. 10 seconds. You get to drop the weights. You get to drop the weights. Just the band. In 5, 4, 3, 2. Finish it. One more. Because you can. You are out. Drop the weights. Band stays on. Ready for your power circuit. Two moves. 30 seconds. 15 seconds of rest. Remember those pivot squats we did? That's what you're going to do. High here. Low, high, low, high, low, high. I'm adding a little hop in between. Rachel's taking the hop out. Drop step, drop, step, drop, step, right. In three, two. Let's go. Hit right, high, left, high, right, high. Little switch. There's constant tension on that band. This is your power circuit. This is your power circuit. Come on. 30 seconds, body weight and band power. Let's go. Let's go. You got two moves. You got two moves. Make them count. Push it. What would it look like if I said 10 more seconds? 10 more seconds on these drop steps. Come on. 5, 4, 3, 2, 1. Nice work, Rachel. We go wide, narrow jumps. Wide, narrow jumps. We're gonna stay loaded the entire time. Wide, narrow, wide, narrow. You're gonna alternate legs. Right, left, left, right. 3, 2. Let's go. Wide, narrow, wide, narrow. There is constant tension whether you are jumping or not. Come on, come on. 30 seconds. Yes, you can get strong. Get tough. Power legs. Whoo. We're here to challenge you today, guys. It's quick. It's dirty. It's gonna burn. Come on. It's ten. It's nine. Let's go. Keep pushing. Final five. Four, three, two. You're out. Spicy already, Lindsay. Yeah. Holy bananas. Back to the top three strength moves. Two power moves. Grab some water. Back to uneven squat thruster. Quick and dirty. Whoo. Leg burn. Racket on the left. 1. Dumbbell on the right if you want it. Tension on that band. Squat push on the left arm only. 30 seconds in 3, 2. Let's go. Squat and drive. Constant tension into that band. Inhale down, exhale, push. Inhale, down, exhale, push. Come on. Power legs. They're big, they're strong. You got two beautiful legs. Use them. Let's go, team. Push. Right here. It's ten. Nine, Eight. You got this. Seven. Stay with it. Six. Five. Four. Three, two. You're out. You can set them down. Shake it out. Left foot forward, right toe popped. Staggered, deadlift, staggered, deadlift. 30 seconds, then we're going to add power with move number three. Again. Grab your weights. We go in three, two. Let's go. Hinge, hinge, hinge, hinge. Stand tall now. You're working. 80% of that work in that front left. Hamstring, hamstring, hips and glutes. Hamstring, hips and glutes. You got this. Nice work. Hinge, hinge, hinge. Pushing your butt back towards that car door. You're shutting a car door with your rear, your backside, strengthening that backside. And we're gonna add some power. You got it. Come on. Go heavy. It's final four. Three, two. Set them down. Alright. One stagger, deadlift. One clean front squat. This is where the power comes. Then you get to drop those weights again. One big heavy push right here. And then you drop those weights. Grab them. We go in three. We go in two. Let's go. Deadlift, clean, drop. Stagger, hinge. Drive. Feet parallel. Drop the hips. Hips back. Hips up. Hips down. Drive up. Back up. Drive. Nice. Stagger, parallel, drop. Constant tension on that band. You're already in the final 10, guys. Final 10. It's quick, it's dirty, you're strong. Stay in it. Final three, two, one. Drop the weights. Power, body weight and bands. Good news is band comes off after these two 30 second pushes. One minute of work. Band comes off. Strength without the band and you're down to one dumbbell. Let's do it. One dumbbell. We love that. One heavy dumbbell for circuit two. One heavy dumbbell. Here we go. Drop steps, pivot squats. High at the top, low at the bottom. Right foot drops in three, two. Let's go. Hit it up. Hit it up. Hit it up. Come on. 30 seconds. 30 seconds. Push it. Push it. Let's go. Stretch that band. Use those legs. Come on. How are you adding intensity? Is it speed? Is it range of motion? Can those fingertips hit the mat? 10 seconds. What do you got? Push. It's 5, 4, 5. 3, 2, 1. Last move. Wide narrows. Jump them or step them. Wide narrows. Band is off. Water is up after this last 30 seconds. Come on, push it. Three, two. Let's go. Wide, narrow, wide, narrow, wide, narrow. You can do anything for 30 seconds. Especially if you know a water break is on the other side. Yes, you can. Stay low in those legs. I know you want to stand up. I do Too. It hurts. There's fire. That's change. Change sometimes takes a little bit of pain to get to the good. Come on, keep pushing. Don't quit. It's 5, 4, 3, 2, 1. Oh, you just got so much stronger. You just got so much stronger. Hand comes off, water goes up. All right, team, one big circuit down, another one to go. You got strength, power, strength, power. Here we go. Natalie commented. It's so fun. Favorite comments? Let's see. She said, I'm celebrating you saying go heavy. You repeat, go heavy, go heavy. It finally hits home. It does hit home. She reached for her husband's weight today and she picked up those heavier weights and that's what she did this leg day with. Way to go, Natalie. We are high fiving you. If you want accountability in setting goals like Natalie, I encourage you to hit that join button on our channel. Become a YouTube community member, okay? As part of our membership, you get a huge community of women wrapping their arms around you, cheering you on, setting goals with you, helping you reach those goals, hit those goals, being accountable. You get more live workouts, live Q&As with amazing experts. It's so fun, so special. So much more fun to do it together. Yeah. Always. So much more fun to do together. All right, team circuit two, one. Dumbbell. Try and go heavy. No band for this three strength move. We'll add the band back for power. Alternating lunge and rotate. Rachel's got alternating lunge. I'm going to add the rotation. You're always rotating over the front leg. Ok. Rotating over the front leg. Rotating over the front, front leg. Lunges, step back. Lunge, step back on your left leg. We'll start with right leg first. Rotate right in three, two, step back, left, rotate. Right step back, rotate. Nice. You're rotating over that front leg, keeping those shoulders stacked right on top, adding a little rotation. Great way to challenge that balance, that coordination. And a great way to challenge your lunge. If you're stepping back to a tightrope, you can't hold this balance. If you're stepping back on train tracks, you have a wider, more stable base. That's what we're looking for. Step back on train tracks right there. Not a tightrope. It's train tracks for 5, 4, 3, 2, 1. Nice work. Now you're gonna take this one way. Right foot forward, left foot back. Two split lunges. Down, up, down, up. Set it down. Power drive, pickup, two, split lunge, power knee drive. Grab your weight. Right foot forward, left foot back. Three, two, go down, up, down, Set it down. Set it down. Drive it. Grab it. Two split lunges. One, two. Set it down. Set it down. Drive it. Grab it. Power legs right here. Functional training. How often do you set something down? Pick it up. Grab it. Nice work. 10 seconds, team. Set it down. Set it down. Drive it. I want to see power on the knee. Drive last three, two, one. That might have been early. I think I messed you up. I questioned. I questioned. Okay, here we go. All good. Keep that one weight. This time. You're gonna hold it in your right hand. Right leg stays, left leg goes. Curtsy, lunge lateral. Three way lunge. Gonna stay low. Curtsy, lunge, lateral, Come high on the third one. Three lunges low. Come high. Reset. Okay, curtsy in three, two. Hit curtsy, hit lunge. Hit lateral, reset. Hit curtsy, hit lunge, hit lateral, reset. Hit curtsy, hit lunge, hit. Lateral, reset. Nice work. Do you feel your right leg, then your left leg working right here? This is like. You probably have Chocolate Lovers ice cream. Yes. This is like the Lunge Lovers circuit. Like Lunge Lovers Deluxe right here. Nice, Rachel. I love it. Final three, two, one. You're out. Lunge Lovers Deluxe. Lunge Lovers. This is for you. Grab your band. Back to power band again. It can go on the quads. I'm gonna keep it on the calves. Six inches above the ankle. See that? Shin sweat? That means we're working. Whenever my shins start sweating, I'm like, we are working. Power circuit, Rachel. Sacred stance. Run. Sorry. Squat and lift. Squat and lift. She's gonna stay. Right foot forward, left foot back. I'm gonna go right foot forward, left foot back. I'm gonna go run, run, explode, run, run, explode, run, run. Up, straight from the side. Right leg forward, left leg back. It's 30 seconds. Pick your poison. Me or Rachel? Good thing I got the high socks on today because the your legs are sweating. Sweating. We go in three, two. Let's go. Run, run, explode, run, run, stretch that band. Run, run, stretch, run, run, stretch, run, run, stretch. Footwork, agility, speed, power. Come on. Yes. Run, run, run, run, run, run. The band's creeping up. 10 more seconds. Yes, you can keep pushing. 5, 4, 3, 2. You're out. Way to go, Linds. Some new moves for you. New move alert. Reset. Lateral, shuffle, lateral, shuffle, shuffle, shuffle, hit. Shuffle, shuffle, hit. Lateral shuffles with the band. Three, two, go. Shuffle, shuffle, hit. Shuffle, shuffle, hit. Come on. Can you reach for the ground? Come on, come on. Turn on those outer glutes. That band never has slack in it. Nope. There is Constant tension on those legs. Let's go, let's go. Constant tension. Go, go, go. Push. Go, go, go. Push. Come on. 10 seconds. Push it. Whoo. Yes. 5, 4, 3, 2, 1. Walk it off. Holy bananas. Nice work. Lynn's. We said power legs. We meant it. Butter up. Quick break. Repeat. This is it, guys. Final round 3 strength moves. 2 power moves. Lunge and rotate. 1 heavy dumbbell. Lunge and rotate. Step back. Left. Rotate right. Just the heavy breathing in. Three, two. Let's go. It's the real deal, guys. We're right here alongside you, sweating with you, pushing ourselves just as much as we are pushing you. Leg day is never an easy day. No day at NML is an easy day if honest. But you just keep showing up. You get better, you get STRONGER Consistency compounds. 10 more seconds. 10 more seconds. Come on. Let's go, team. It's 5, 4, 3, 2, 1. Nice work, dumbbell. Right hand, left foot forward, right toes back. Two split lunges. Set the weight down. Really explode up with that bodyweight power knee drive. Pick it up and do it again. Three, two. Let's go. Down, up, down. Set down. On the third set. Down. Power. Pick up. Down. One, two. Set it down. Set down. Now, if that set down is too much for you, find the bottom stair of a staircase. Find a yoga block, something to just decrease that range of motion just a little bit. Set the dumbbell down on a chair. Do what you got to do to make it work for you. You got 10 seconds. Come on. One, two. Set it down. Drive it. Pick it up. You're out. Yes, team. Now bring it into the left hand. Left leg stays. Lunge Lovers deluxe, as Rachel named it. Curtsy, lunge, lateral. In three, two. Let's go. Curtsy, lunge, lateral, reset. Curtsy, lunge, lateral, reset. Curtsy, lunge, lateral. Set. Yes. Low. Nice. How low can you stay? It's low, it's low, it's low, it's high. 10 seconds. Come on, Push those legs. You're almost there. It's five, four, three, two, one more curtsy. Because we can way go. Weights are down. Band is up. Classic mistake. Forgot my sweat towel. You need a sweat? Yeah. Can I share? I'm sorry. You get a share. Sweat. We share. Someone's gonna tell us that's gross. Someone's gonna tell us that's gross. But that's okay. We're besties. What don't we share, right? You know, people who sweat together, they stay together, right? Yeah. Yeah. We've been together seven years, working together. That's A long time. Isn't that amazing? We can share sweat at this point, this was not in her job description at all. You guys. All right, Rachel's left foot forward. Right foot lift. I'm left foot forward. Here we go. Run, run. There it is. A little power. Yeah. You just had babies. Don't try that. Do our pelvic floor exercises and doctor recovery before you do this, okay? Took me a while to get here. This is two years post, baby. Right here. Here we go. Three, two, let's go. Run, run, run, run, run, run. Switch, switch, switch, switch. Footwork, speed, agility. I'm here for it. Come on. Who said you couldn't be fast? Strong and powerful in your 30s. Woo. Let's go, team. 10 seconds. Yes. Come on. That banana creeping on those sweaty legs? Five, four, three, two. You're out. Yes. Lateral shuffles. Lateral shuffles. Yes. You ready? Shuffle right. Final move in the power circuit. Final move. Three, two, let's go. Shuffle, shuffle. Hit, hit. Come on. Hit, hit, hit, hit. Come on, come on. Push yourself today. This. I got two bonus moves for you, but they're on the mat. It's glute bridges. It's a glute bridge burnout. This is your last power push. This is your last power push for 10. Come on. What do you got? Bring it home. Five, four, three, two. Yes. Rach. Doesn't get easier. I will promise you that. I can promise you're gonna get stronger every day. You show up mentally and physically better today than you were yesterday because of what you just did. Let's finish strong on your back. Staggered stance for Rachel. Single leg for me. 30 seconds of single leg glute bridge in three, two. Let's go. You got 30 seconds here. You're gonna give me an isometric hamstring hold for 30. 30 seconds on the left and you're out. This is it, team. Quick, little mini glute burnout. Best leg day ever. Strength. Power. Whoo. I loved it. I'm pouring sweat. I feel good. It's quick, it's effective. Come on. Final 5, 4, 3, 2, 1. Rest for 15. Walk your little feet, your heels as far away from you as humanly possible while holding a bridge. It is a hamstring. Isometric hold. Yeah. Say, ow. Hamstring cramp. Yes. It's 30 seconds. You can do anything for 30 seconds. Three, two, lift off hold. Dig those heels into the ground. Keep those hips nice and square. You're gonna feel your back extensors fire up here. You're gonna feel your glutes Fire up here, and then you're gonna feel your hamstrings fire up all the way down to your knees. Yes. Do you feel all of it, Rachel? Yeah. You want to make it harder? Take your hands from here to here. Now, can you get those little heels one inch farther away? Can you lift those hips one inch higher? Yes. Because you're almost there. It's 5, 4, 3, 2, 1. Isometric holds will never get old. They are always hard. Okay, switch your leg. 30 seconds, stagger or single leg bridge, and you are out of here. This is it. It's your final 30 seconds. And it goes in three, two. Let's go. Lift and hover. Nice work. You find yourself doing something like this at the end, and the sweat's just pouring, and you're so proud of yourself for just showing up and making it happen. It feels good to sweat, guys. It means you worked hard. It's called sweat equity. Everything is better in life when you earn it. 10 more seconds. You just earned yourself a second coffee in my book. Come on. 5, 4, 3, 2, 1. Set it down. Take the band off. Say hallelujah. I did it, and I'm better for it. Thank you. Let's stretch, guys. You're going to use this band. You're going to loop it around one foot. Doesn't matter which one. Lying on your backside, just gently pull those sweaty shins right up towards your face. Yes. Feels good. Nice little hamstring stretch. Maybe you climb up towards the leg a little bit. Pull the leg a little bit closer. Just feel the sweat pouring. I'm so proud of you. Nice work. Pull that knee in and just take it gently across your body. Nice little spinal rotation. Trying to keep my right shoulder connected to the mat here as I pull over to the left. And then you're going to bring it back and switch it out. Same thing. Other leg, loop it around. Just a gentle little pull on those hamstrings that you felt of that hamstring hold at the end. Option to walk up, climb it up just a hair. Pull the leg a little closer towards you. Nice work. Bend it in and just roll over. Keep this left shoulder connected to the mat as you gently rotate through that stitch. Find that low back that worked so hard for you today. Low back, glutes, hammies. You did it, team. You did it, team. Take the band, throw it off to the side. Cross the ankles. Take a nice roll up to the top. When you get there, kick those legs out and go ahead and just reach for those toes. Shake those knees. This feels Good. Yes. Stretching through that low back. Stretching through those hamstrings. So stinking. Proud of you for showing up and putting in the work today. Come on over to Tabletop. Little cat cow action. Drop the belly. Let it all hang heavy. Reverse it. Pull the hips towards the wrist. Find a nice neutral spine. Come on up here. Right foot forward. Drive the hips to me. Tick tock this leg out. Arms come out. Just windmill down. Open up the hip, open up the hips. It feels good. Driving right elbow into right knee. Back to center. Switch it out. Left foot up. There's so much sweat on this mat, Rachel. Sliding around. Bring that tailbone. Tuck it towards me. Wing this leg out to 45. Tick tock the arms up and down, pushing left elbow into left knee. Nice work. So proud of you for showing up. I hope you love this power leg day. Way to go, Rach. High fives at home. We'll see you back here really soon. Have a great day. Awesome job crushing that super sweaty leg day. If you loved it, hit subscribe to my channel here. Otherwise, if you love a good leg day, you gotta try this workout too. Otherwise, I'd love for you to join me in a 22 week strength and power challenge, all for free, in this playlist right here. Have a great day.