30-Minute Leg Workout At Home (Bodyweight) | Zero30 Day 3

Welcome to 00:30, your zero equipment 30 minute full body workout program. I'm Lindsey Baumgren and today I'm leading you through a 30 minute lower body strength workout. Legs on fire, that's what we're going for today. No jumping, all strength training. It is going to be squats, lunges. We're going to hit the sumo squats, the booty, legs, thighs, quads, you name it. We're going to get it all today using strength training. The format looks like this. You have three circuits and each circuit has six moves in it. You're gonna do exercise one for 40 seconds and then go into a burnout for 20 seconds. Then you get a 20 second rake so it goes 40 strength, 20 burnout breaks. Repeat it. Okay, that's what it looks like. I'm gonna walk you through it all and we're gonna do it using just our body weight. Okay? We're gonna get ourselves warmed up. Good body weight warmup, get some hip mobility going and then we're gonna jump into your 30 minute lower body strength workout. Let's get started. Starting with some squats. Feet are shoulder width, distance apart. Grounded down through my heels and just squatting it out. Chest is lifted. Okay? Squats are the name of the game. At any point in time today you can come back to this good old air squat. Okay? Trying to get a little bit lower with each squat. Ground down through the heels, drive up and squeeze. Driving your hips straight towards me. A lot of hips. Glute strength today. Working on that lower body. It is going to be a good one and it's going to be lots of fire. Nice work. Right here. Give me four, three. Nice work. Two and one. Hold high. Walk it slightly out. We're gonna push side to side. Push it side to side. Right there. Sit those hips back towards that wall behind you. Hitting those inner thighs. Stretch it out. Nice work. You have four, three, two. Hold it to the right side. Can you sink in nice and deep here you can pop this heel off the mat. Just a nice deep sink into these hips. We want to open up our hips and our inner thighs. Get good range of motion for our squats and lunges today. Shift it over other side. Popping the heel off the mat and just sinking into those hips and inner thighs. This should feel really good. Yes. Nice work. From here you're going to take a nice wide leg forward fold. Let it all open up. Those hammies, that posterior chain. Walk your hands in, roll all the way up. Heels in, toes out. Sumo squats. Tap down and reach. Tap and reach. As I stand, I'm thinking about pulling those inner thighs together. Pull it in, knees go out. Pull it in, knees out. Pull in. Nice. Reach overhead. Right here. Reach. Give me four. There it is. Three. Nice. Two and one. From here we're going to walk it back in. We're going to go squat with a butt kick. Kick your butt. Squat kick, squat kick. You could call it a hamstring curl. Whatever you want. Ok? Pulling your heel towards your glute using your hamstrings. Curl, curl, squat, curl. Picking up our tempo and our pace a little bit here. Feel that heart rate rising. Feels. Feel the blood pump in. Nice work. You have 4, 3, 2 and 1. From here you're going to stand on your right leg. Left leg is going to go up and open. Some hip openers. Pretend you're pulling your leg up and over a stool, a bench, a chair. Opening up those hips. Core stays turned on nice and tight. A lot of core engagement in today's workout. Gimme two more. Nice. One more, one more. Nice. From here, let's go back to squat. Pick up that tempo and the pace a little bit. Nice. Squat it out. Come on. Give me eight. Nice. Seven, Six. There it is. Five, four, three, two, one. Standing on my left leg. Right leg comes up and over that chair, bench, whatever it is. Nice. Opening up those hips. Good range of motion right there. Pull it up and around. Up and open. Keep that core nice and tight. Little balance work to start you off. Right. Two more, two more. Let's go. Nice. Last one. Step back lunges. Alternate step back. Finishing that warm up right here. Some good step back lunges. Chest stays stacked up nice and tall. Right on top of my hips. Step back. Drop that back knee to the ground. You have four. Nice. Three, two and one. All right. Legs should be nice and warm. Shake them out. We are going to jump into circuit number one. Squats and lateral lunges. Okay, so we're gonna stay right here. Moving this way. I'm gonna move to the side. Gonna be lots of fun. 40 seconds, then 20 second burnout. 42nd, your first move. A good old air squat. So we're just starting on the air squat. Feet are shoulder width, distance apart, down and up. 40 seconds of that and then I'm going to walk you through your 22nd burnout. Just stick with me, I'll lead you through it. I'll keep track of the timed intervals. I'm just asking you to work with me. Ok? You got this? All right, let's start that timer. Air squats in 3 2. Let's go. Squat it out like I said. This is your base move. You can come back here any point in time. Good old squats. Knees. Drive out towards my pinky toes. Stand tall. Squeeze my butt. Squeeze. Squeeze it. Drive your hips right to me. Stand straight up. Can you drop your hips down in line with your knees? Find that 90, 90, that 90 degree angle right there. Three. Nice. Right there. Sit it back. Weight in the heels. Can you wiggle those toes for me? Wiggle those toes. All right. Your 22nd burnout. Your 22nd burnout is a squat hold. So you're just going to hold at the bottom of your squat and we are going to pulse it for 20 seconds. It's going to burn. It's going to be a great way to build some fire. Okay? All right, you're there in three, two. Let's hold it here. Just hold it here and pulse. How low can you stay? Keep those knees out towards those pinky toes. Weight in the heels. Wiggle your toes for me. Wiggle your toes. Come on, wiggle. I'm going to show you from the side so you can see me. Find that nice 90. 90. Hold it here. Pulse. Wiggle your toes. 10 seconds. Yes, you can. It burns. I know. I'm with you. Come on, give me five, four, three, two and one. Oh, do you feel that? Right here, the quads. 22nd break. That should burn these quads out. Okay, move number two. A lateral lunge with a transverse squat. So we're going to step to my right here. Lateral lunge. And then I open up. 45 degree squat. Okay? Lateral lunge. 45 degree squat. Okay, so I'm stepping back in a pivot. Lunging in three, two. Let's go. Lateral lunge. Open up. So just my right leg is moving, staying planted on my left leg. Transverse squat. Let's talk about it. Lateral lunge. Hips back. Transverse squat. I'm pivoting open. That is my transverse plane. We train a lot in our sagittal plane. That's front to back. If I'm running, moving front to back, that is my sagittal plane. Transverse plane, that 45 degree plane. We don't train in it a lot. It's a good way to train our bodies in a different way. It's how we avoid fitness plateaus. That's how we keep making changes. It's how we keep our mind engaged with our bodies. Right. Working out is just as beneficial for your mind as it is for your muscles. Come on. Five seconds here. Okay? And then you're hold that lateral lunge in 3, 2. Hold that lateral lunge right here. Just pulse it. Pulse it, pulse it. Pulse into this leg. Sit those hips back towards that wall behind you. Do you feel a burn again? Anytime we're holding these pulses, these burnouts, you're going to feel the quad. My butt and quad. You see me touching them, that's because that's what's working. Touch those muscles that are working. Feel them burn. Come on. Three, two, let's go. Walk it off. Oh, nice work, you guys. We're doing that same move, that lateral lunge. Transverse squat. Same thing on the other side. Okay, moving to my left this time. Lateral lunge, 45 degree squat. Transverse squat. That's the move. Chest up. Let's do it. 40 seconds. You're there in three, two. Let's go. Lateral lunge, transverse squat. Okay, you can tap it in each time. Tap. You want to make it more challenging. You can always just step right into it. Okay, you can tap it or step right into it. Lateral lunge, hips go back, chest stays up. Drive off this standing leg, pivot back right into that transverse squat. Always fun to mix it up, you guys. Always fun to mix up your training moves. This is a good one. New favorite, actually. Right? Nice to train in all different planes. Mind muscle connection. Mind muscle connection. Nice work, you guys. Right here, we're gonna hold that lateral lunge. You're holding it in 3, 2. Let's hold it here and pulse into this lateral lunge. Sit those hips back. Feel that quad again. I like to touch the muscles that are working. Make that mind muscle connection. Pulse into it. Come on, pulse. Keep that chest up. Keep those hips back. It burns. Come on. Give me ten. Nine, eight. You got it. Stay with me. Finish. Let's go. Five, four, three, two, and one. Oh, shake it off. All right, you guys, that is circuit number one. Those are your six moves. We repeat them. Starting back on that air squat. Starting back on that air squat. 40 seconds on the air squat. 20 seconds on that burnout. You're going to pulse and hold my challenge. Can you get a little bit lower in those pulsing movements? Air squat in three, two. Let's go. So this is a big full range movement, right? Activating my glutes, my hamstrings, my quads. Powerful move. Driving my hips forward, squeezing a squat. We love it, right? When I hold the pulse, I'm hitting. So this I'm hitting all my big muscles, all my power generators. When I'm running, those things, when I'm jumping, those things that generate Power. That's what I'm doing with this squat. When I hold my pulse, when I hold any of those tiny little pulsing movements, I'm working all the small stabilizing muscles. Okay? We'll talk about it once we hold that pulse. Nice work, you guys. Come on. You got 10 seconds here and then you're holding at the bottom. Hold at the bottom. How low can you get? You're there in 5, 4, 3, 2. Let's hold that squat. Knees are out. Hold. Hold that squat. Let's talk about it. This is working. All the tiny stabilizing muscles around my kneecap, all this tiny. This is your VMO right here. Such an important muscle for avoiding injury. This is good injury prevention training in a different way. That fire, your fuel, that fire, that burn, that is lactic acid building in your muscles. Come on, you got three, two, one. Shake it out. We build the lactic acid up and then we shake it out with a big full range movement. Going into lateral lunge transverse squat. Stepping just to my right. Left leg stays. Right leg moves. Lateral lunge transverse squat. You get two stabs at every exercise. You do it. You do it better. Three, two, let's go. What I like about repetition, right? You work the muscle groups to fatigue and you master the move. You do it. You do it better. Nice work. These are timed intervals, right? 40 seconds of work. You want to slow this down, you slow this down. You want to speed it up, you speed it up. Today is about strength. Ok? Today is about lower body strength using just my body weight. Whoo. Strength. Training with my body weight. Nice work. Training in all planes. Working all muscles in my lower body. Keep that core tight. Nice work. Right here. 10 seconds. And you hold that lateral lunge. Hold that lateral lunge. That tiny pulse. Nice work. You got four, three, two. Step wide. Hold it here, hold it here. Push those hips back towards the wall behind you. Ground down through this heel. Ground down through this heel. Feel your butt and your quad. Come on. 20 seconds. It's gonna burn. It's gonna burn. It is meant to burn. Oh, yeah. Do you feel it? It burns. It burns. Come on. Yes. You can breathe into that fire. Breathe into it. You got 4, 5, 4, 3, 2, 1. Shake it up. That is fire, right? That is what we're here for. Shake out those legs. 22nd rest repeated. Other side. Lateral lunge, transverse squat. You guys are crushing it. Okay, you get a one minute break between circuits. Let's work for it. Last minute of work right here. Lateral lunge, transverse squat in three, two. Let's go. Let's go. Lateral lunge, transverse squat. So I'm pivoting this right standing leg just slightly to open up to that squat. Toes stay facing forward. Okay, nice. There it is. Do what feels comfortable for your knees. Do what feels comfortable for your body. Your body is so smart. If you feel pain, that means you don't do it. If you feel a little bit of uncomfortable while you're holding that pulse, you gotta breathe into it. Uncomfortable is a good place to be. Pain is not. Okay, nice work, you guys. You're doing so good. Come on. Ten more seconds here, and then we're gonna hold that lateral lunge. Holding lateral lunge to my left. You're there in five. Let's go. Finish. Come on. Three, two. Let's hold it here. Step into it. Pulse it, pulse it. Sit those hips back. Chest is up. Looking at me right here. Come on. Breathe into it. Come on. 20 seconds. 20 seconds. You can do anything for 20 seconds. I know you can. You are so strong. 10 seconds left. Let's go. Yes, yes. Come on. Breathe into it. Pulse it. Pulse it here for five, four, three, two, you're out. Stand up. Walk it off. One minute rest. Grab yourself some water. One minute break. Nice work, you guys. Awesome. Awesome job. Grab some water. Circuit two, we are moving on. Circuit two, lunges. We're going to do everything on the right side of the body first. Right foot forward, and then we'll do everything on the left side of the body. The second time through, we go through this. Your first move, I'm going to show you from the side. Right foot forward, left leg goes lunge, knee, lunge lift. Lunge, knee, lunge lift. Okay, we'll talk about the muscles that are working as we move through this. Okay? It's going to be fire for your glutes. Yep. Got 20 more seconds on the rest, and then we are starting this lunge, knee drive. My right leg stays forward the entire time. Left leg steps back, lower, straight down. Drive it or tap it. If driving is not an option, you tap it. So lunge, tap, lunge lift. You lift to your range of motion. You're on in three, two. Let's go. Let's go. Lunge, drive, lunge, lift. Lunge, drive, lunge lift. Let's talk about the muscles that are working. My front glute is turned on. I'm squeezing through that front butt cheek. Core is turned on for that balance. Okay. Core, rear glute. So I'm working my front glute on the drive. My rear group, my Rear glute. Glute. My rear butt. Let's go with butt. That's easier to say. My rear butt on the lift. Lift and squeeze. That's my button hamstring. Okay, nice work, you guys. 10 seconds here. Yes. You got it. From here, you're gonna hold. You're gonna hold that front. You're gonna hold that leg lift. I'm sorry. In three, two. Hold your leg lifts. Hold your leg lifts. Can you hold it here? Flex it back foot. Now you're going to bend into this standing leg. Pulse, pulse. Tiny pulses. Pulse. If that's too much for you, tap it down and pulse, pulse. The goal is to burn out this front leg, burn up this front leg. Whatever you got to do to get there. It doesn't take much because it's on fire right now. Come on. 5, 4, 3, 2, 1. Those tiny pulses, oh, my goodness, let me tell you, they are deceivingly hard. Deceivingly hard. Okay, curtsy, lunge, squat. Stay standing on my right leg. Just my left leg. Curtsy, squat, curtsy, squat. Okay, stay standing on that right leg. This right leg is about to get some real fire here. On in three, two, let's go. 40 seconds. Curtsy, squat, curtsy, squat, curtsy. I'm stepping back. I like to think knee to calf. Knee to calf, squat, knee to calf. That right leg is about to feel some fire. Right? Working through this entire segment standing on my right leg. Get the left leg on. The second time through, the goal is to burn out and fatigue this right butt cheek. Do you feel your right butt? I feel my right butt. Come on, keep that chest up. Nice work. Circuit two, you're doing it. You guys. So strong right here. 10 seconds and you're going to hold your curtsy lunge. 10 seconds and you hold your curtsy lunge. You're there in five, four, three, two. Hold your curtsy. Find it. Settle in, settle in. And pulse. Down and down. It's 20 seconds of pulsing in a curtsy lunge. What I have done here, I teach barre as well. I've taken my bar background, married it with my strength background to give you guys lower body fire. That's what this is. Come on. Five, four, three, two, one. Oh, shake it out. Nice work. Big muscles and little muscles all working together. Shake it out. All right, you ready for your final move? Final move. Gonna stay. Right leg stands, left leg goes front lunge up. Tap if you need to single leg deadlift. So I'm deadlifting on the right option. Can you float it? You're there. In three, two. Let's go. Step forward on the left leg. Drive up to balance. Give me a single leg deadlift on the right. Forward with the left leg. Single leg deadlift. Forward with the left leg. Single leg deadlift on the right leg. Okay. If that balance, you're like. That is tricky, tricky stuff. Okay? You work up to it. Think about keeping those hips square to the ground. See me wobble? It is okay to wobble. It is okay to tap. You do your best. You forget, forget the rest. If that's too much for you. Come here. Tap front lunge, tap the toe and tap. You do you. 10 seconds here. 10 seconds. Nice. You're going to hold your front lunge. You're going to hold your front lunge. In 5, 4, 3, 2. Hold that front lunge. Settle in. Front lunge, front heel. Can you go lift? Lower that front heel up and down. That front heel up and down. Hold your lunge lifting your front heel. Hello, calves. Hello, calves. There it is. Up and down. Come on. 20 seconds. Yes, you can. Legs on fire. Let's go. 5, 4, 3, 2. Give me one more lift. You're out. Walk it off. Nice work. Got through lunges on the right. You got two beautiful legs. Not one, but two. So now we can do it all on the left. Ready? Left leg forward, right leg back. We go. Lunge, knee, lunge, lift. Lunge, knee, lunge, lift. Tap when you need to. You're on in three, two. Let's go. Let's go. Lunge, drive, lunge, squeeze. Lunge, drive, lunge, squeeze. So notice on that rear lift my hips hinge forward, right? Squeeze my butt. It's not about how high you can lift your leg. It's about how much you can squeeze your butt. Don't worry about how high you can lift your leg. Worry about how much you can activate the muscles. Put your mind to the muscle that's working. Let's go. Core strength on the balance. Or tap if you need to. Lunge, tap, lunge, lift. It can be a tiny lift or a big lift. You decide your workout. You got 10 seconds. We hold that rear leg. Lift the burnouts for that front leg in 3, 2, 1. Let's hold. Hold that rear leg. Lift. Hold it. Find your balance. Find your stability. Now pulse into this standing leg. It should be on fire. It burns. If that's too much, tap your back toe. Pulse it here. Pulse, pulse. You do you. 10 seconds. Come on, let's go. Can you get that back leg up? It burns. It burns. I know. Five, four, Three, two, one. Oh, my goodness. Oh, my goodness. Who said you couldn't burn out your lower body using just your body weight? Legs on fire. All right, here we go. Standing left leg, right leg goes curtsy squat. Curtsy squat. Standing on the left leg, right leg moves in three, two. Let's go, let's go. Curtsy squat. Such a unique combination of exercises, you guys, in this workout. I love it. I love the powerful, big range strength. I love the tiny pulsing. Such a good lower body burn. Such a good lower body burn using just your body weight. Come on. Nice work. We're mixing. We're playing with that time under tension on the pulses. That's what makes it hard. Limited rest, 20 seconds between, it's going to raise my heart rate. See that sweat that's dripping? All good stuff happening right now. All good stuff. Our legs, they're our foundation, right? Carry us through every day. Come on. 10 seconds here. Hold that curtsy lunge. Hold that curtsy lunge. In 5, 4, 3, 2. Give me the curtsy. Hold it here. Settle in. Settle into that curtsy lunge. Think knee to calf. How low can you get? That's your challenge. Breathe through it. It burns. It burns. I know, I know. I'm with you guys. Come on, give me 10. Nine, eight. You got it. Seven. Stay with it. Six hits. You can. Five. You're strong. Four. Three, two, one. Stand up. Shake it out. Always feels good. We love the shakeout. We love the shakeout. All right, front lunge. Right leg goes. Front lunge. Balance. Left leg. Deadlift. You're gonna see this is my weak side, okay? I'm gonna do my best to balance through it. You do your best. Do your best. Forget the rest. Come on, you're on. Front lunge. Right leg moves in three, two. Let's go. Let's go. Lunge. Can you balance? Deadlift. There we go. Front lunge. Find that balance. Deadlift. Nice. This is. This is core training. If you're like, but I want some abs at the end of my workout. This, you guys, is so much better than any ab workout you're gonna add on. Hello, balance. Hello, core training. Right, come on. Halfway, halfway. Find that balance. Find that spot on the floor. It's okay. If you wobble, it's okay. We're all going to get better together doing this workout, right? I'm going to come back in a week, do it again. Maybe I'll get a little better. Come on. Woo. You're going to hold that front lunge in 5, 4, 3, 2. Let's hold that front lunge. Settle in right here. Front heel lifts. Pop it, drop it. Pop it, drop it. Lift that front heel off the mat or the ground. Pop it, drop it. Hello, calf. Do you feel that front calf? Do you feel your legs? They should be on fire. Come on, finish this circuit right here. Finish. Give me five, four, three, two, one. Walk it off. Nice work, you guys. Grab some water. Two circuits down, one to go. Let's take a quick water break. Whoo. All right, you guys, one circuit left. Nice work. We are doing this, you guys. We are doing it. Circuit number three is sumo squats. Heels in, toes out. Nice wide squat, hitting those inner thighs and quads. And then we're gonna go down to the mat for your final two circuits, okay? So you're gonna hit the mat for some donkey kicks and some glute bridges. One move standing, two moves on the ground, some burnouts in between. 40 seconds of work, 20 seconds of burnout. Going to finish our circuit number three strong. I'm going to show you your first two moves. Okay? So you're going to go right into a two pulse sumo squat. My heels are in, my toes are out, my chest is lifted. I pulse 2, stand on 1, pulse 2, stand on 1, Pulse 2, stand. As I stand, I'm thinking about pulling those inner thighs together. Ok? From here, I can slightly walk my heels in if I need to. I'm going to show you move number two, your burnout, just because it's a little tricky. My elbows come to my inner thighs. Pop the booty, sit it down. Pop the booty, sit it down. This burns, let me tell you. Okay, I will show you. We'll walk through it. Let's get ourselves started. Two, Paul, sumo squat. You guys ready to knock out circuit number three? This is it. Two times through and you're done with this leg workout. Let's go. Sumo squats, two pulses at the bottom. You're on in three, two. Let's go, let's go. Pulse two up on one four. 40 seconds, right here. Two pulses at the bottom, pulse two, squeeze. Pulse two, squeeze. So the quads hit the pulse, Inner thighs hit the squeeze at the top. Quads and inner thighs. Nice. Chest stays up. Think about driving your knees out towards your pinky toes as you sit down. Down, two up. Hitting all the legs today, right? We got the glutes, we got the hamstrings, finishing with some inner thighs. And we're going to give you a little outer booty work right when we take it down to the mat. All right, you're going right into Those pop squats. 10 seconds here. Can slightly bring the feet in if you need to. Elbows go to the inner thighs. It is a pop squat in 4, 3, 2, 1. Let's go. Walk it in. Hold it low. Elbows to the knees. Right here. Up and down. It burns. It's gonna burn. I'm gonna show you from the side so you can see me. Okay? This should burn. Should burn. You should feel your quads on fire, right? Because there's constant tension on your legs. 10 seconds. I know it burns. I'm with you. I'm with you. I know. I want out. You should. 2, 4, 3, 2, 1. Okay. That move is just pure fire, okay? If you don't feel the fire, not doing it right. Okay? So watch me. Elbows to the inner thighs. Butt goes up and down. Let's take it to the mat. Tabletop position. Okay. Finding a donkey kick. So just kicking up, driving your heel right to me. So you're doing your outside leg. Comes to me. It's a donkey kick. 40 seconds. Focusing on the outer glute. You're going to get some obliques. You're there in three, two. Let's go. You want some abs today? We'll add on some abs, right? Going to feel those obliques, your side abs. So I'm in a tabletop right here. Soft bend in my elbows. Shoulders stacked over my wrist. Kicking your heel to the side. Okay? Kicking to the side. Straight to me. Drive your heel to me. Push. It's a powerful kick. You're not just flailing your leg out, right? Really focusing on your outer glute right here. This is what I'm focusing on. This big meaty part right here. Okay? That is my abductor. My abductor. That is what I'm hitting, my outer glute. Come on. 10 seconds here. 10 seconds. You're going to hold it out, and you're going to give me a hamstring kick. You're going to hold it out in 5, 4, 3, 2. Can you hold it out? Bend, extend, bend, extend. Tiny bend. Big extend. Tiny bend. Big extend. Drive through the heel. Drive. Hamstrings, glutes, hamstrings, glutes. It burns. I know. I'm with you. Come on, stay in it. Give me 5, 4, 3, 2, 1. Holy bananas. That outer glute should be so on fire. We're gonna roll over to your backside, okay? Roll over to your backside. This is a glute bridge march. Okay? Hands are at my side, lying on my back as I lift my Hips. I'm going to drive one knee. Right knee, left knee, right knee. Ok, alternating knee drives. Let's start with the right knee. You're there in three, two. Let's go. So as I lift my hips, I drive one knee. It's a march, a glute bridge march. There we go. Hup. So I'm powering through my glutes and hamstrings right where my butt meets my hamstring. Push, squeeze, push, squeeze. 40 seconds right here. Glute bridges. If squats and lunges hurt your knees, glute bridges are your move. Okay, Glute bridges. So good for the butt. So good for the hamstring. Gentle on the joints, kind to the knees. Okay, you're going to hold your right leg long. It's a single leg glute bridge pulse. That's our burnout for 20 seconds. Okay, you're there. Whoa. Let's go in five. Nice. Come on, finish. Three, two, one. Send your right toes long. Right here. Single leg pulse. Pulse up and up. Keep those hips off the mat. Think about keeping those hips square. Touch your hip bones. Touch your hip bones. Don't drop into one. Nope, don't drop into one. Keep them square. Push, push. Your butt should be shaking. Is it shaking? Oh, it is. It is. 5, 4, 3, 2, 1. Holy bananas. Holy bananas. Glutes on fire. All right, you guys, one more time through that. One more time through and you are done with this. 30 minute lower body strength workout two pulse, sumo squat. Two pulse, sumo squat. Heels and toes out, two pulses at the bottom. You're there in three, two. Let's finish it. Pulse two up on one. Come on. 40 seconds. 40 seconds here. Come on. Then we got the pop squat. Major fire, right? And then you're down on the mat for your final two moves. Come on. Last circuit. Legs on fire. That's the goal today. Find it. Come on, come on. One more circuit to get through. You're so strong. Let's go. What's your reason? What'd you show up for today? Come on. Nice work. You want to be able to walk up that flight of stairs at work without your legs burning and being out of breath. That's what you're here for, building strong legs. Come on. Whatever that is for you today, push through it. You got 10 more seconds here. 10 more seconds. Then we go into that 20 second pop squat. Take those elbows to the inner thighs, popping the hips up and down. Your legs are going to be on fire. You're there in three, two. Let's go. Let's go. Right here. Up and down, up and down. The firm. Just gonna. I'm just gonna close my eyes and breathe through every moment of this. Because I'm in the fire with you. I'm in it with you. 10 seconds. We're in it together. Let's go, team. Come on. Feel the fire. It means it's working. It means it's working. Come on. Three, two, one. You're out. Shake it off, shake it off, shake it off. Down to the mat. I'm gonna go to the other side so I can kick at you. Finding that tabletop position. Donkey kick. Drive the heel to. To me. Drive the heel to me. Donkey kicks. Hamstring kicks, Glute bridges. And you are out of here. Let's go. Set it up. Donkey kick. Drive the heel in three, two. Let's go. Boom. Drive your heel to me. 40 seconds. Let's go. Oh, you feel those side abs? You feel those obliques? They are on fire. Let's go. Let's go. Donkey kicks. Nice low impact, lower body strength training. So what today is all about. Nice work, nice work. Now, you could always come back to this workout. You could add a dumbbell or two. Could have one of those mini loop bands. There are always ways to make every exercise harder, right? It never gets easier. You just keep getting stronger. That's what it's about, you guys. That's what it's about. 10 seconds here, and then we go hamstring kicks. Okay, you're gonna hold that leg long, tiny bend, big, big extend, drive through the heel. You're there in three, two, one. Let's go. Kick, bend, kick, bend, kick, bend, kick. Hams. Glutes. Hammies. Glutes, hammies, Glutes. Ah, it burns. Keep that leg lifted nice and high. 10. Woo. Come on, let's go. Yes. You got it in you. Come on. 5, 4, 3, 2, and 1. You're down on the ground. Oh, yeah. Take it down to the ground. Nice work. Back set. Marching glute bridge. Marching glute bridge. And then a single leg burnout. Marching glute bridge. As I lift my hip, I drive one knee up. Okay? Marching glute bridge. Come on, you guys. Two moves, one minute of work. One minute. Let's go. You're there in three, two. Let's go. Lift and drive, lift and drive. Marching glute bridge. Squeeze the glutes, squeeze the glutes. So you're transferring the load from 2 foot to 1ft. Transferring that load. Okay. Keep those hips square. Like to put my hands on my Hips, keep them square. Avoid dipping into one hip. Right. Keeping those hips square is the hardest part of a glute bridge. Come on. Use that core strength. Drive through the glutes and hammies. Let's go. You got it. Single leg glute bridge. That's your burnout. Finish strong. You got it. Whoo. Nice work. Come on. 10 seconds here, 10 seconds here. Let's go up. Drive those knees up. Squeeze that butt, but should be on fire. Let's go. Left leg in the air in three, two, one. Left leg up. Pulse it up. Squeeze your hips. Close your eyes. Do whatever you got to do to just keep those hips off the ground. Squeeze that glute should be shaking. It should be burning. Come on. Yes, you can. Give me five, four, three, two, one. Oh. Pull those knees in towards your chest. That should feel so, so good. You guys crushed it. Legs go long, arms go long. Big inhale, big exhale. Lower body straight. Strength. 30 minutes. Legs on fire. Let's stretch it out. Pull your right knee towards your chest. Then pull it slightly out towards your right armpit. You can open up the hips right here. Should feel really good. Bring it back to neutral and send the leg long. Option to climb up, reaching for the caption. Ankle. Roll out the ankle. Hello, ankle mobility. We got those calf raises in today. Open up that hammy right here. Nice. You're going to switch it out. Other side. Pull the left knee in slightly out towards the left armpit. Open up the hip. Bring it back to center. Send the toes long. Option to climb up the leg. Roll out the ankle. Other side. Holy bananas. Legs on fire. Using just our body weight in 30 minutes. Nice work. Set it down. We're going to roll over to one side and then you're going to pull your heel to the glute side. Lying quad stretch. Those quads took a beating today with all those isometric pulsing movement. Time under tension. Quads on fire. You're going to feel your quads tomorrow. I challenge you 24 hours from doing this workout. Come back and do this stretch again. Ok? And take it up and over. Other side. We've got to hit both quads lying on the side. Quad stretch. Pull the heel towards the glute. Tuck your hips and your tailbone towards me. This should feel so good. Again, come back and do this 24 hours from when you did this workout. Stretch it out. We built up a lot of lactic acid in the legs today. Nice work. Bring it up to a seated position. Soles of the feet to touch. Find a nice butterfly here. Pull the heels in. Shoulders down and back. Chest is up slightly. Hinge forward. Pushing the elbows in, opening in, opening those inner thighs. This feels so, so good because you earned it. You guys, awesome job. Way to knock out today's workout. So proud of you. Nice work. Lower body strength training. No jumping, just pure fire. Legs on fire. I hope you come back. I hope you do it again. Check out more of the 00:30 program on this page and also more of my workouts on this page. I look forward to sweating with you again really soon. Have a great day.