30-Minute Dumbbell Leg Workout (Strength, Power + Isometrics)

Hi, I'm Lindsey Baumgren of Nourish Move Love and this is your dumbbell leg day. If you love a good leg day at home, hit subscribe to our YouTube channel. Or better yet, hit that join button and join our YouTube community. All right, you guys, this is one of my favorite formats. It's a quick and effective leg day. All you need are some dumbbells. I'm adding a box or a bench as a total option. You can do that or follow along with the awesome. Rachel. Hi. She's gonna show you how you can do everything from the floor. And we are gonna add a mini loop resistance band just for the first circuit. So if you want to add some intens one of those bad boys as well, this is your lower body leg day. Dumbbell legs. I have anywhere from 15 to 20 pound dumbbells. Pick your poison. It looks like this. You have five circuits. Okay, you guys. Each circuit is dedicated to squats, lunges, deadlifts, lateral lunges and hip thrusts. So we are going to hit each muscle group in a very compact way. You have a strength exercise, a power exercise and then an isometric hold. Do the strength for 40 seconds, you do the power for 30 seconds and you do the isometric hold for 20 seconds. Time drop. One of Rachel's. I love it. Favorite ways. She loves the format. We love a good time drop workout. It's going to be a quick and effective leg day. All about the legs. Are you ready to do this? Let's go. Awesome. I'm so pumped. I love a good leg day too. We are going to knock it out, you guys. Let's get ourselves warmed up and then we're going to jump into this lower body dumbbell workout. So we're going to go ahead and start. Beat our shoulder width distance apart. Apart. We're just dropping right into squats. You ready? Squat it out. Nice. Just starting to warm up those legs. See if you can get a little bit deeper with each squat. I'm thinking weight. My heels. Drive through those heels to stand me tall. Knees are tracking towards those outer three toes. Right. Knees are tracking out. Drive up. Trying to get a little bit deeper with each squat. It's all timed intervals today so you can pick the weight and go slower. We're going to go slower on the strength move. We're going to pick it up for the power move. And then you're going to hold it for isometrics. Yes. Go three. Nice. Two and one. Nice. Now we're going to go into a hip hinge. I like to take my hands right here so I can go into the hip crease. Initiate with a hip hinge and stand tall. Right now, we're going to warm up. What we would do for deadlifts, warming up the back side of the body. Nice. We drop the hips. Now we push those hips back towards that wall behind you. Hinge, hinge, hinge. Drive through those heels. Same thing. You're still driving through the heels. To stand up nice and tall. Hinge, hinge, hinge and drive. Nice. You got four. Nice. Three. Awesome. Two. Last one. Nice. Take it to the back of your space. We're gonna go for a walk out into Spider Man. Step ins. One of my favorite ways to warm up leg day. Hinge, walk out, Find that high plank. Step the right foot, step back. Step the left foot, step back. Walk it in. We're gonna walk it in. Mixing it up on you today, Rage. Take it down, walk it out. Here we go. Big step. Right foot outside right hand. Left foot outside left hand. Nice. Walk it back in one more time. This time, you're gonna hold that plank. You're gonna hold that plank. Take it down, walk it out. Find that plank. Right foot outside right hand. Big step, opening up those hips. Left foot outside left hand. Big step. Step back. Now hold that right foot outside the right hand. Give me an easy twist. Gaze follows fingertips. Nice. Can you drop the elbow down towards the shoe ankle area? Someone's like, even in your new workouts. I was following along. My husband was like, you're saying you know exactly what she's going to do. If you've been with us for a while, you know some of my warm ups, they're predictable. I love these moves. They're one of my favorite ways to Open your hips, set it down, switch it out. Left foot outside left hand. Easy twist. Gaze follows fingertips. Drop the elbow to the ankle, the shoe opening up those hips, creating some good space for mobility throughout those squats and lunges. Open, back up. Nice. Set it down. Step back. Now take your right foot, step it between your hand, and you're going to lower and lift, dropping that back. Left knee to the ground. Push the hips high. Lower and lift. You should get a nice stretch through that front right hamstring on that lift. Lower and lift. Two more. Down and up. Last one. Down and up. Nice work. Take it back. Step it out. Switch it out. Left foot between the hands. Drop the right knee. Push the hips high. Nice stretch. Awesome work right there. Down and stretch. Down and stretch. Nice work. Two more, two more. Lift up high. Nice Work. Lift up high. Nice. Step the feet up to meet each other. Nice little forward fold. Bend at the knees. Roll up one vertebrae at a time. Once you get to the top, take it nice and wide. Nice and wide. We're gonna hit side to side lateral squats. Hit side to side. Nice work. Side to side. You got it. 4, 3, 2, 1. Walk those feet in. Just say, hey, we're gonna go squat jack, tap jack, down, up, wide at the bottom, narrow at the top, wide, narrow. Adding a little power. Right here. Adding a little power. Come on, come on. Down, up. You got it. Nice. Right here. Four, three, two, one. You warm, Rach? She's warm. Let's go. Grab a quick sip of water if you need it. We're gonna jump into some. Circuit 1 is all about squats. Circuit 1 is all about squats, okay? I'm gonna add my mini loop resistance band. Totally optional if you want to. Go ahead, take that band, place it 6 inches above your knees, all right? We got some nice thick fabric bands. All right? Now I'm gonna grab my weight. We're gonna go goblet squat. You're gonna go down on a three count, up on a one count. So remember, I said we're gonna go slow for the strength. Yes. So it's down, 2, 3, up on 1. Down, 2, 3, up on one. I'm gonna go right from that into a goblet squat jack. Jack squat jack for 30 seconds. That's my power. Okay? That's my power move. And then you're gonna hold the squat for your isometric move. Those are your three moves. Time drops with each one, starting on 40 seconds of work. Down on a three count. Up on a one count. We go in three, two. Let's go. Let's go. Down, two, three. Up on one. Take it. Down, two, three. Up on one. Nice. You're driving through those heels to stand you tall. Knees are pressing into that band. If you have it on. Down, two, three. Awesome job. If you're going goblet style with us, those elbows, they fall in between the knees. Down, two, three. Drive to the top. If you got lighter weights, you could always take two dumbbells at your side. Down, two, three. Drive to the top. You got it. Down, two, three. Come on, you're almost there. Down, two, three. Full hip extension at the top for five, four, three, two and one. Nice. You can hold on to this weight or you can drop it. I'm gonna hold it for half. Drop it for half. Okay, 30 seconds. Goblet Squat Jack in three, two, let's go. So I'm gonna go 15 seconds with my weight a little bit slower, okay? You want more strength today, Keep that weight. Okay? When I'm at that 15 second point, I'm gonna drop my weight and I'm gonna squat jacket out a little bit faster. You got five, four. If you're gonna drop with me, three, two, option. Drop that weight. Let's go. Squat jacket. Come on. You gotta pick up that tempo. Pick up that pace. This is your power. This is your power. Let's go, let's go, let's go, let's go, come on. Five, four, five, three, two, one. Whoo. That's some power. You ready? You're just gonna hold a squat? Hold the dumbbell if you want. I'm gonna go no weight. You're holding a squat for 20 seconds. You're dropping into that squat in three and two and one. Drop and hold. Just hold it here. It's like you're doing a wall. Sit those hips back, driving into that band. Actively turning on those glutes back here. Come on. Just hold. Hold. You can always hold a weight at your chest or hold the weight out in front of you. You got 10 seconds. 10 seconds. Don't let those knees cave in. Push them out. Come on. Hold it here for 5, 4, 3, 2, and 1. Drive out of it. Reminds me of Slow Burn leg day. Absolutely. Slow Burn leg Day. Those isometrics are hard. Okay, Those are your three moves. Do it again. Goblet squat. This time we go down on a two, count up on a one count, down on a two, count up on A one count. Grab your weight. One or two? We go down on two and three. Two. Let's go, let's go. Down two, up on one. Down two, up on one dot Same thing, guys. Driving through those heels, knees into the band. Moving a little bit faster, down to up on one. 40 seconds is still your slow and controlled strength. That's the first move, right? I'm gonna do the same thing for my power. I'm gonna hold that dumbbell for the first 15 seconds. I'm gonna pick up the tempo for the last 15 seconds. You do what you want to do today. It's your workout. It's your workout right here. Come on. 10 seconds in the strength move. 10 seconds in the strength move. You got it. You got it. Last five, four, three, two, and one. I'm gonna hold the weight, rest for 10. You got 30 seconds. Goblet squat jacks. You can tap it with Rachel. Jack it with me. I got 15 seconds. With the weight. 15 seconds without it. We go in three, two. Let's go, let's go. Down jack, squat, jack. Nice. Knees are still falling in between those elbows. Controlling that weight. Nice work, nice work using those nice strong outer glutes. Five seconds here. If you're with me, we're dropping that dumbbell in 3, 2, 1. If you're dropping the weight, you got to pick up the pace. Pick up the pace. Come on, come on. Let's go, let's go. This is power. Power and intensity. How can you add it? How can you add it right here? 5, 4, 3, 2, 1. Keep that band on for one more move. It's a hold. You want to add a weight, add a weight. You got 20 seconds of a squat hold and you're out of circuit one. Done with squats onto lunges. Ready to hold. Hold in three. Hold in two. Let's go. Drop and hold. 20 seconds. Can you lower that seat just a little bit? Drive those knees into that band a little bit more. Just hold it here and breathe. Let that heart rate come back to you from that power move. Come on. Let that heart rate come down so it has somewhere to go. Legs are big, powerful muscle. They need a lot of oxygen to move them. 5, 4, 3, 2 and 1. How do you feel about isometrics, Rach? Oh, they burn. Love them. Love them or hate them, everyone's got a different feeling about them. A little bit of both. It's a love hate relationship. Grab some water. Circuit one is done. Circuit two is lunges. Okay, you're going to eccentric split lunge. Down two, down two. Okay, down two, up on one. I'm going to go goblet again. One. Squat lunges are still hard for me. Post knee surgery. You do you. If you want to grab two heavy weights and hold them at your sides, feet are going to stay stagnant like I'm on train tracks. Right foot forward, left foot back. Go two weights with Rachel, one with me. You go down on a two count up on a one count. You know, right from this, Rachel's going to go into a lunge knee drive. I'm going to come over to my bench and go step ups. Do whatever works for you. Yes. Right foot forward, left foot back. 3, 2. We go. We go down 2, up on 1. Down 2. 40 seconds of strength here. You only have to do each side once. Nice. Nice stable feet. Gently lowering that back knee to the ground. Drive through that front heel. Lower the back knee. Drive through the front heel. I always like to think about making A fist with my front butt cheek. People are like, what's your front butt cheek? This one. Okay. Right foot forward. Let's think about making a fist with my front butt cheek. Yes. Drive down two. Drive through that heel. Down two, drive. 10 seconds here. 10 seconds here. Come on. Finish strong. Down two, up on one. Final five, four, three. To finish this rep. And you're out. I'm gonna come over to my box. Right foot comes on the box, see if I can do this. With my 20 pound weight, I might have to drop down to just body weight. This is my bad knee. Okay, 30 seconds. I'm gonna go without the weight and go a little bit faster. Step ups. There you go. 30 seconds of step ups. Rachel's got lunge knee drive. We go in three, two. Let's go. So I'm going up, up, up. Really try not to drive off my back foot. The drive through my front heel, that's on the box. Full hip extension at the top. Drive, drive. Yeah, this is hard. This is where you say, I know what she means by front, but yeah, like, you feel that? I like that, Rach. Definitely feel my front butt right now. Nice work, guys. 30 seconds. Yes, you can. Come on. Your isometric is a lunge hold. Three, two. You're out. Find a lunge hold. Right foot forward, left foot back. You want to hold the weight. Hold it. It's 20 seconds. You're dropping into lunge in three, two, drop and hold. Want this back knee hovering off the ground on my shoulders, stacked over my hips. Okay. Tailbone tucked underneath me. Ribs stacked over hips. Just hold it here. You want to hold the weight right here. You hold the weight right here. Just hold. It's 20 seconds, and you only got 10 left. 10. Come on. Yes, you can. Can you drop that knee one more inch? You. Yes. Final five, Four, three, two. You're out. Hallelujah. You got two beautiful legs. Now you're gonna do the other leg. Yes. That front butt feels it. Now let's make this front butt feel it. Okay, Left foot forward, right foot back. 40 seconds. On your lunge. Down two, up one. Down two, up one. Here we go. 40 seconds. In three, two, go. Let's go. Down two. Drive on one. Lower two. Drive. Drop the back knee. Drive through the front heel. Down 2. Up on 1. Lower with control, then drive down 2. Someone commented the other day, and they said, what are the most common lunge mistakes you see? Oh, yeah, for sure. Stepping too far back. Then you're going to dip into your low back, shorten your stance Thinking about being on train tracks versus a tightrope. Okay, Nice, stable base. Nice. Okay, keeping those shoulders stacked over the hips. Hinging too far forward. Nice work. Final 5, 4, 3, 2. Finish this rep right here. Nice. Again. I'm gonna go back to my one dumbbell or no dumbbell power. Step up. Rachel's got a lunge knee drive. Okay, Bigger the box more you're gonna feel that booty. Smaller the box. That's a good way. Maybe I should be there. Okay, here we go. We're on in three, two. Let's go. Thirty seconds. Drive, drive. Repeaters right here. Driving through that heel, getting that full hip extension at the top. Boom. Boom. You got it. Boom. Come on, drive, drive. Nice work, team. Boom. It's 30 seconds. Yes, you can. Do you feel that front butt yet? Feel that front butt. You got ten seconds to feel it. Ten seconds to find that front butt. Come on. Woo. Five, four, three, two. You're out. Oh, I feel it, I feel it, I feel it, I feel it. You ready to lunge? Hold it. Left foot forward, right foot back. 20 seconds, hold your lunge. 20 seconds, hold your lunGE. In three, into drop. Hold, hold, hold, hold. Come on, tuck that tailbone. Shoulder stacked. You know what a good modification. If you're like struggling with lunges, they hurt your knees. You're coming back from knee surgery. I finally know what people say when they say lunges hurt my knees. Isometric holds are the best place to start, you guys. Isometric holds, come on. Three, two, one. That's where I started on my knee rehab journey. And they've been such a great place. Isometric holds. Love them. Lunges done. Grab some water. All right, we did squats, we did lunges. What's next, Rach? Deadlifts. Deadlift, baby. Also, Rachel's fave, right? I love deadlifts. I do. You do too, though. I do too. I love deadlifts too. All right, we're going to do a staggered deadlift. Right foot forward. You can go one dumbbell or two. I'm going to go heavy today. I'm going to double them up. Two dumbbells. Right foot forward, left foot back. Okay. Most of the weight is in that right front foot. Hinge, hinge, hinge, hinge, Drive. You're here for 40 seconds, then you're dropping down to one dumbbell. Go slightly wider. Staggered swing hinge. This is my power. Strength into power. Okay, so we got a fun isometric challenge for you. Challenge your balance today. Yes. Right foot forward, left toe popped. One dumbbell or Two, if you've done an NML workout, you know what I'm going to say next, right? Crush some oranges in your armpits. Get those lats turned on. Dumbbells, stay tight to the body. You're doing a deadlift in three, two. Let's go. 40 seconds. Hinge, hinge, hinge, hinge. Drive through that front heel. Initiate with a hip hinge. Drive through the heel. Think nice flat back, tight core. Crush those oranges in those armpits. Keep those weights nice and tight to the body. Hinge, hinge, hinge. This is your strength. Remember, strength is slow and steady. We're gonna pick up the tempo, pick up the reps, when we go power. Staggered swing. Yes. Hinge, hinge, hinge. Nice. Come on. You want to make that front hamstring work. Get a nice stretch at the bottom, drive through that front heel. 10 seconds here, then you drop down one weight. We go staggered swing for your power move. That's where you go. In five, four. Come on. Three, two. Nice. Rest 10, rest, 10. I'm gonna take a slightly wider stance. Right foot is still forward, left foot is back. One dumbbell between the hands. Or you can double up your grip right here. Saggered swing. 30 seconds in three, two. Let's go. Hinge, swing, hinge, swing. Come on, come on. Majority of the work is in that front right foot. Make that right leg work. Right leg work. Glutes, hammies, hips. Glutes, hammies, hips. Let's go, team. Come on. Leg day. Leg day. Strength and power. I love pairing strength and power. Yes. Nice work, Hannah. Hannah commented. She said she loves a spicy leg day. I'm with you, Hannah. This one's it. 5, 4, 3, 2. You're out. You ready? Can you stand? Just balance on this right foot. Float your left foot back. It's a single leg deadlift. Hold. It's 20 seconds. You're just holding. Yes. We go in three, because you're gonna feel a butt cramp in two. Do you feel it? One. Okay, I'm thinking hips are square to the ground. Yes. You can bend this back foot or keep it straight. Whatever floats your fancy. Soft bend in my standing leg. Okay. Weight is tight to the body. Just hold. You're almost there. Come on. Yes. You got it. Single leg deadlift. Hold for 5, 4, 3, 2, and 1. Do you feel that? Like everything. Just shaking all those small stabilizers. Right. All right. You got two beautiful legs. Yes. Amen. Let's do it again. Other side. Stagger. Deadlift. That's right. We Gotta grab the heavier weights. Left foot forward, right toe popped. Okay. Staggered deadlift. Staggered swings, isometric hold. Let's knock them out. We go in three. We go in two. Let's go. Down. Drive. Nice work. Remember, crush those oranges in your armpits. Dumbbells stay tight to the body. We gave that cue. If you start to feel this in your low back, simply transition the weights to your side. That brings the weights closer to the muscle that's working your posterior chain backside of your body. The farther the weights or the more in front of you, the weights are a little bit more low. Back deadlifts are definitely a back exercise. Back is still totally turned on. We're focusing on the hamstring, but back is definitely involved. Come on. 10 seconds. 10 seconds here, and then we go. Good old staggered swings. Yes. You got five, four, three, two. Nice work. One dumbbell. Here we go. Keep that sacred stance. Left foot forward, right toe popped. You can go a little bit wider. You're gonna swing it for your power. 30 seconds of power, right? Here we go in three, two. Let's go, let's go. Hinge swing. Nice work, guys. Nice driving through that front heel to stand you tall. Nice power move right here. Come on, come on. Just keep moving. Just keep moving. You got two beautiful strong legs that carry you throughout your day. Come on. Come on. Nice work. Come on. You ready for that isometric hold. 10 seconds here. 10 seconds in the swing. Isometric hold is coming for you in five, four, three, two. You're out. Nice work. You ready? I'm gonna stand on my left leg and I hold the dumbbell. My right hand. I'm gonna float my right leg. 20 seconds, isometric hold. Yes. We go in three. We go in two. Let's go. Float and hold, if you like this. Strength, power, and isometric format. Rachel, what program do they need to check out? No, stronger, stronger. 25. No, that's good. That's good. We got multiple programs. You should check them all out. One of those in Hit strong. Am I crazy? Do we. I think we have a leg there. Isometric lift. Bills burn. Isometrics mobility. 3, 2, 1. We got a lot of. I know. We have strength, power, nice metrics. And stronger. 25. Okay. If you told me the outfit, I would know. That's true. I think that that's. That's true. All right, guys, Circuit three is in the books. Deadlifts done. Grab your water. Grab your water. Lateral lunges. Lateral lunges. We go lateral squat, which simply means your feet are planted. Get myself some Space here. Okay? Feet aren't gonna move. Then we go lateral lunge, which means you step out into it. Okay? The difference between a lateral squat and a lateral lunge. So lateral squat, nice wide stance. Toes face me or slightly out. I'm gonna go goblet style. You're just gonna hit right. Right. Stand right. Stand. Feet stay planted. That's what makes it a lateral squat. And then you're gonna go into a lateral lunge. Clean for your power. We'll show you that next. Then we're gonna do a lateral lunge. Hold. You ready? All right. Hit right. Just right. Just right. In three, two, three. Let's go. Hit right. Stand tall. Hit right. Stand tall. Nice. Drop and drive. You're thinking about dropping into that outer glute and driving off that bent knee. That outer glute, strong glute med. Right here. Gluteus medius. Make it work. Glutes and hips. These are the muscles that help you move laterally. They also stabilize your pelvic floor. Very important for women. Come on, let's go. Drive off that bent knee. Drive. Nice work, team. You're crushing it right here. Stay in it. 10 seconds. You got this. Right here. Drive. Nice. Final five. Nice. Four, three, two. You're out. Nice work. Bring it in. Now we're gonna step that right side. Okay? So I'm gonna go lateral lunge. I step into it. Clean that weight up. Lateral lunge. Clean it up. It's your power move. It's 30 seconds. Yes. Lateral lunge. Clean. We go in three, two. Let's go. Hit right. Clean it up. Option to add that knee drive. Hit right. Clean it up. Knee drive is totally optional. You decide if it works for you today. Come on, come on. Hit right. Clean it up again. You're catching the weight. This is really a power move because you're decelerating and accelerating. Okay? You're catching the load, and then you're driving the load. Catching the load. Driving the load. 10 seconds. 10 seconds. Come on. Nice work. 5, 4, 3, 2. And no weight. Okay? Isometric hold. No weight. Gonna take a giant step, right? You're gonna hold, right? You're gonna run with a calf raise right here. You're gonna hold this lunge, okay? Lift, lower. My heel comes off the ground, so I'm holding that lunge for 20 seconds with a calf raise. Yes. Let's do it. Rach, you ready? Drop into that right hip in three to drop and hold. Let's go. Lift the heel. Lower the heel. Lift. Lower. You got 20 seconds. Here calves, glutes, quads, they're all turned on. Yes, you can. Right here. Come on. I like pumping the arms. It just gives me some kind of out. Let's go. Come on. Final five. Four, three, two, one. Drop the heel. Drive it up. Shake it out. Nice work, you guys. Okay, same thing. Other side. Let's get that left glute to work for us. Yeah. All right, here we go. Grab that weight. Lateral squat. Back to lateral squat. 40 seconds. Just hitting left. Just hitting left. Yes. 40 seconds. In three toes, face me or slightly out. In two and one. Just hit left and drive. Hit left and drive. Come on, you guys. This is circuit four. You got circuit four, and circuit five is glute bridges or hip thrust. That's it, guys. Finish. Nice work. Squats, lunges, deadlifts, lateral lunges, and hip thrust. Pretty much an essential leg day. A little bit of everything. A little bit of everything built in today. 20 seconds here. Down drive. Down drive. Nice work, you guys. It's this, then the lateral lunge. Clean. 10 more seconds in this move right here. Come on. Nice work. Five, four, three, two. You're out. Walk it in. Ready? Hit left. Dumbbell. Left hand. Clean it up. Lateral lunge. Clean. You ready, Rage? Let's go. Let's make these outer glutes work for us. 30 seconds in this move. 30 seconds. We go in three, two. Let's go. Hit left, drive it up. Hit left, drive it up. Nice work. Come on. Down drive. Drop. Drive. Nice work. I like the power moves. 30 seconds. Come on. You can do anything for 30 seconds. Yes, you can. Nice work. Let us know. Do you like this? Time drop format. Whoo. I always love hearing from you guys in the comments. Come on. Final five. Four, Three, two. One more. Because you can finish. Nice work. No, wait. No, wait. You ready for your isometric hold? It's 20 seconds. This is it. Closing out, circuit number four. Closing out circuit four. Giant step in. Drop down. Calf raise. Calf raise. Hold in three, two. 20 seconds. Let's go. Run that calf up. Down. Come on. It's the 22nd hold, so that fire really sets in. You did lateral squats, then lateral lunges. Now you gotta hold it. 10 more seconds. Yes, you can. Lift lower. Lift lower. Come on. Right here. 5, 4, 3, 2, 1. Ah. Help yourself out. Shake it out. There we go. Walk it in. One more round, Rach. One more circuit. Grab your water. Water up. Water up. I'm bringing my box back in. I'm gonna go hip thrust. So I'm gonna put my upper back on the Box. Rachel is gonna go glute bridges, so she's gonna show you how I can do this totally from the mat. Yeah. Alright, you got options. You can add a weight or don't. It's up to you. We'll add it. For the first one. We go double leg. Single leg. Single leg. Yeah. If you wanted, you could also throw that band back on. Right. For time's sake, we're gonna keep moving right here. All right. It is up on one. Down, two, three. Up on one. Down, two, three. Yes. Walk those glutes there, those heels in towards your glutes. Make those glutes work for you. Okay, here we go. We go in three, two. Let's go. Let's go. Up on one. Take it down two, three. Up on one. Take itdown two, three. Remember, strength is slow and controlled. Up on one, take it down two, three. Dumbbells are optional. Can add them or don't. We're focusing on the glutes, the hammies, the hips. Nice work. Take it up lower with control. You got it. Drive slow. Slow drop. Nice work. Drive slow. Slow drop. This is really going to stack up fast. Woo. Yeah. Come on. You're in it right here. Final five. Four, three, two and one. I'm going to go no weight because I'm going to go single leg. Single leg. Ok. Single leg, hip thrust. It's a power move. Doesn't matter which leg you choose, you got to do the other one. Next time I'll start here. It's down, up, down, up, up. It's 30 seconds. Yes. And it starts in three, two. Let's go. Down, up, down. 30 seconds. Single out that tempo. Okay. How many reps can you get in 30 seconds? Rachel's got a staggered stance. I love it. You can always do that from here too. Okay. You could do a sacred stance from here too. We're gonna go single leg. Woo. That single leg, it's spicy. Yes. L l this moves for you. She said those single leg hip thrusts. Man, did they get me. Elle, this one's for you. Come on. Final five. Four, three, two, one. Just feel your butt muscle contracting. Now you got to hold it. Hold that single leg hip thrust at the top for 20 seconds. Yes. Here we go. Drawing my ribs to my hips. I'm holding in three, two. Just hold. 20 seconds. 20 seconds to hold. You can throw a weight on your hips if you want. You're just holding here. Come on. Yes, you can. It's only 20 seconds. You. You can do anything for 20 seconds. You are strong. Yes. Hold it here. Come on. Feel that glute. It's working for you. It is so strong. For four. Three, two, lower. Rest. Oh. Holy bananas. We gotta do it again. We gotta do it again. Do it again, do it again. Yes. All right, back to double. This time we're gonna go. Down two, up one. Rach. Down two, up one. Double leg. Both feet on the ground. Yeah. Down two, up one. Woo. All right, here we go. We go in three. We go in two, we go in one. This is it. Rake. Down two, up on one. Take it down two. Drive through those heels. Down two. Final set. Guys, there's no bonus move today. Strength, power, isometrics, right here. This is your burnout round. This is it. Everything you got. Down two, down two. Up on one. Lower with control. Drive through those hips and those heels. Nice. Hips and heels. Down two, up on one. Nice neutral spine. Nice work, team. Come on, stay with it. Give me that squeeze and hold at the top for 5, 4, 3, 2, 1. You ready to go? Single leg. Whoo. Quick shakeout. Other leg. Other leg. Yes. Single leg. Power it up. How many reps can you get in 30 seconds? That's your challenge. That's your goal. Come on. You versus you, right here. Three, two. Let's go. Down, up, down. Drive, drive. You got it. Drive through that heel. Holy bananas. Come on. These get me every time. Man. Do they stack up so stinking hard. So many reps. So many stinking reps. 10, 9, 8, 7, 6, 5, 4, 3, 2. Rest. 10 seconds. You ready? 20 second hold at the top. And you're out. Let's go. This is it. Booty burn. Booty burn. The end is in sight. It's a 20 second hold. It's a 22nd hold. In three, two. Lift and hold for 20 seconds. Hold at the top. Drive me through that heel. Come on. So stinking strong. That's what you are. Think about keeping these hips as square as possible. Yeah, you're already halfway. You're in the final. 10, 9, 8. You got this. Let's go. Stay with it. Final 5, 4, 3, 2, 1. Drop. Holy bananas. Booty on fire. We did it, Rach. Strength, power, isometric. Legs in the books. You crushed it. I'm proud of you. Let's stretch it out. Yeah, that booty could use a nice little stretch right here. Grab your sweat towel. Holy bananas. That was great. I love a good leg day. Love a good leg day. All right, we're gonna go right here. Come into tabletop position. Let's just stretch that spine first. Let's Just do a little cat cow action. Drop the belly. Nice. Reverse it. Do it more time. Drop the belly and reverse it. Nice. Awesome job. I'm gonna take my towel because I got baby knees. Okay, take come up to a half kneeling position right here. Just tuck your tailbone towards me. That should feel good. Yes. Now take this leg out 45 degrees. Love this. Nice little inner thigh stretch. Tick tock those arms down. Open up those hips. Gaze, follow those fingertips. So proud of you guys. That was a nice leg day. We hit it all sweaty. Strength, a little bit of power, a little bit of isometrics. Nice work. Switch it out. Same thing. Other side. Right here. Okay, leg comes up. Tuck the tailbone. Take it out to 45. Take it down. Tic tac. Those arms. Stretch the hips, the glutes. It all feels good. It all feels good. Nice work, team. Way to go. So proud of you. All right, take it to your backside or sitting on your butt. Sitting on your butt. One of my favorite glute stretches right here. Left leg kicks out, right leg just comes up and over. And you're just gonna give it a nice little gentle hug stretching through this outer glute mead, which we really got after today, right? We really got after that glute today. This should feel so good. So good. Send the legs long. Let's give those hamstrings some loves. Big inhale up. As you exhale, hinge forward. Think about pushing your hips back towards that wall behind you. Hold for 3, 2, 1. Now you can reach for those toes. Collapse it all down. Nice. Same thing. Other side. Give this leg a little lug. Give it a nice hug. Hit this outer glute. Man, that outer glute is tight for me today. Stretch it out. That feels good. Feels good. So proud of you all. Way to go, team. Way to go, Rach. Way to go. Lynn, we'd love to see you back on this mat for another workout. All right, have a great day. Thanks so much for crushing that leg day with me. I'm gonna feel it tomorrow. If you loved it, hit subscribe to our YouTube channel. Better yet, hit the join button and become part of our YouTube community. Getting access to more workouts or you might also like this workout right here. Otherwise, you can find all of our leg day in this playlist right here. Have a great day.