30-Minute Leg Workout (Over 200 Squats)

Hi, I'm Lindsay Baumgren of Nourishment of Love, and this is your 30 minute dumbbell leg day, and it's all about the squats. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community. All right, you guys, today is leg day, and not only is it leg day, but today is all about the squats. Squats. You're gonna squat, you're gonna squat, and you're gonna squat some more. I have the awesome Rachel with me. Hi. She'll be offering some modifications if you need them throughout today's workout, follow along with her. This is going to be a fun workout. We are squatting it out. I always say, when in doubt, squat it out. That is the true formula. Today you are going to do over 200 counted reps of squats and a whole lot more that aren't counted, that are timed intervals. So get ready for this leg day. All you're going to need are dumbbells. I have anywhere from 15 to 25 pounds, and I'm adding a resistance band. You can add a resistance band to add a little bit of intensity if you'd like. You guys have loved the strict set format we've done for upper body days, so now we're bringing strict sets to lower body days. So it looks like this. You have 8 lower body exerc. They're all squat related. And then you're going to do it Back to back. 40 seconds of work, 20 seconds of rest. So you do the move and then you do it again, and you close it out. Between each of those eight exercises, you're going to drop and give me 20 squats. They're going to be a variety of spots, so we'll be mixing it up. I promise you won't get bored. It's not just a goblet squat every time. We're going to do side to side. We're going to do squat thrusters, back squats, front squat, hang squats, you name it. We are going to do that squat today. Are you ready, Rach? I'm ready. Let's go. Let's get our legs nice and warmed up for today's squat workout. All right, we're going to start with those hang squats that had mentioned. So take your hands right here behind your head. You're gonna go hinge, drop the hips, push the hips high, stand tall, hinge, drop the hips, push the hips high, stand tall, hip, hinge, drop, push, and stand. We're Going to go through a lot of the moves you're going to do with the functional warm up. All right, we're going to hit the back side of the body here. Front side, back, side. Stand tall. Those glutes are going to get worked from all angles today. It's going to be a little bit of a spicy leg day, but you guys love it. I love it, too. What an accomplishment to finish a workout and say, hey, I did 200. Probably will actually get closer to 400 squats in today. One more hinge squat lift. Let's stand tall now. Let's just squat it out. Just squat it out. Down, out, down, out. Nice. I want you to think about this when you're squatting. My knees are driving towards my outer three toes. Chest is lifted. Eyes are right here. Okay. Eyes on me. Always driving through your heels to stand you tall. Yeah. I should be able to get a small stack of paper underneath your toes at the bottom of your squat. Nice. You're gonna go four, three. Nice. Two. Last one. Hold it here. Plant your hands to mat. Go ahead. Step back. Find a high plank. We're gonna go alternating Spider man step ins. So step the right foot outside the right hand. Step back. Switch it out. Left foot outside, left hand. Just opening up those hips each time you step that foot outside the hand. Nice work. Get it up there. Dropping those hips open. Nice. Awesome job. One more each way. Step it nice and wide. Step back. Step it nice and wide. Nice. Now let's step that right foot and hold it. Go for a nice easy twist for me. Open it up. Gaze follows fingertips. Can you drop your elbow down towards your calf? Shin, ankle. Nice. Open it back up. Set it down. Switch it out. Left foot outside left hand. Big easy twist. Gaze follows fingertips. Drop it. Nice work. Open it back up. Set it down. Nice work. Drop your knees down. Find a tabletop position. You're going to take your knees nice and wide right here. Forearms can come to the ground. You're just going to rock. Little frog rocks. Opening up those hips. When you got those knees nice and wide. Opening up those hips. Going to help you get more range of motion in your squats. Love a good frog rock before a leg day. Nice. Two more. Awesome work, you guys. Nice. Now bring those knees back in underneath those hips. Find that tabletop position. You're going to take your right knee and you're going to draw a big circle. So you're going to lift up, open around, down. Reverse it up, open, around and down. Good hip mobility here. Nice work. You could always Throw the mini band on. Make it harder. Jump right in today. Nice. Really trying to get through that full range of motion. Lift open, rotate. Bring it back. Nice. Give me a little cat cow. Drop the belly. Lift the chin. Reverse it. Tuck the chin spine up towards the ceiling. Back to that neutral spine. Hips the other way. Left knee up. Open around, down, up, open, around. Nice. Really warming up those hips that help stabilize our pelvic floor and support us during all of our squat movement. Nice work. Big, slow, controlled patterns here. Taking that hip through it. Controlled. Full range of motion. Bring it all the way back. Nice. Now you're gonna push over onto your butt. You're gonna find a 90. 90. Front leg at 90, back leg at 90. Hinge forward. Chest goes across the shin. Lengthening the glutes here. Right? We spend a lot of time contracting and shortening. We want to lengthen those glutes here. It's nice to think about the muscle that you're like, length. Like, think about, like, just breathing. Every time you exhale, think about your glute just lengthening as you hinge forward. Nice. From here, you're going to pull the leg in. So not 90, 90, a little bit more. 45. Shorten your stance if you need to. You're coming to a get up. Shin box. Get up slowly. Lower down with control. Get up. Nice. Activating your glutes. Here is what you're doing. You're activating the glutes and using your hips. Opening the hips. Activating the glutes. Shin box. Get up. One more. This side. Lifting up. Nice. Lower control. Switch it out. 90. 90. Other way. Both legs are at 90 degrees. Split the shin in half. Each exhale you take here. Think about really lengthening through that glute muscle. Like to take a nice little forward fold. It's going to create more length. Nice big inhale. Exhale. Can you get a little bit deeper? A little bit more length? Nice. Come back up. You can shorten that stance to a little bit more of a 45 versus 90 chin box. Get up. Activating these glutes. Take it down with control. Lift up. Hold it here. Opening the hips. Lower. Lift me lower with control. Two more up. Nice. Lower control. Last one up. Nice. Lower with control. Awesome job. Back to that tabletop position. Step back. We're going to do a slow step in. So step the right foot, the left foot. Come into a low squat. Reach your arms overhead, then stand tall. Take it back down. Plant the hands. Step back. Step in. Hold that squeeze. Squat nice and low. Reach up. Stand Tall. Activating the spine. Nice. Last one. Step up. Hold that low. Squat. Reach up. Stand tall. You warm, Rach? Warm. We are warm. Let's go. Let's go. Leg day. Turn it on. I'm gonna put my band on for the first circuit. I'm gonna take it about six inches above the knees. Okay, first move is an 80, 20 squat. You're gonna do it for 40 seconds of work, followed by 20 seconds of rest. And you're only going to do it once. I'm going to start heavy. I'm going to do a goblet st, then take my weight right here. Hold at my chest. All the weight is in my right front foot. Left toes behind me. Popped. Squat for 40 seconds. In three, two, let's go. So take it down and up. Staggered stance, squat. I say 80, 20 because 80% of the weight is in my front right foot. 20 in that left toe. Trying to put the majority of the work into that front foot. If you have lighter weights, you could take a dumbbell in each hand at your side. Try and go heavy here. It's a heavy leg day, Right? All strength focus today. All strength based. Nice work. The goal is to really fatigue those muscles at the end of this workout. You got it? One rep at a time. Rach, you can always feel free to grab my 20 pound voice over here. Nice work, you guys. Exhale on the way up. Inhale down. 5, 4, 3, 2. And you're out. Rest for 20. I'm going to set that weight down. We're going to switch it out. Left foot forward, right toe popped. 80, 20 squat, same thing. And then right after this, we're going to go into good old goblet squats. Feet come parallel. You're going to give me 20 reps. So it's timed intervals on the strict set reps between each circuit. In three, two. Let's go. 40 seconds. Other side. Now you're driving through that left heel. Stand you tall. 80% in the left, 20% in the right. Nice work. Nice if you're holding that weight. Goblet style. Points of contact, our sternum and collarbone. Elbows are falling inside those knees, right? You don't want no chicken wings out here. You control the dumbbell. Drive through that front heel to stand you tall. Drive through that front left heel. Stand straight up. Hello, glutes. There they are. Nice, guys. 10 seconds here. Stay in it. Stay in it. You're crushing it. You're in it for 5, 4, 3, 4, 2. Let's do one more. Nice. Now bring those feet parallel we're go right into 20 squats. We'll count them together. We go in three, two. Let's go down. Up. One. Nice. Remember those cues. Knees are driving into the band or towards your outer three toes. Elbows are falling between the knees. Drive through the heel. Stand tall. Nice work, guys. Big exhale. Rise me tall. Nice. This is ten right here. You're halfway. Final ten. Let's go. Nine. You got this. Eight. Stay with it. Seven. Six. Awesome job. Last five. Awesome. Four. Three, Two and one. First twenty down. There we go. Nice work. All right, I'm gonna take the band off. Move number two is a sumo squat. We're going to transition to a nice wide base. You could grab two lighter weights. I'm going to stick with my one heavy weight at my chest. Yeah, go for it. Sumo squat is going to be heels in, toes out. A little bit more of those inner thighs. 40 seconds. Right there. 40 seconds. Nice wide stance squat. We go in three, two. Let's go back to 40 second timed intervals. Do this twice. 40 seconds, rest for 20. Do it again. Nice. As you stand tall here, I want you to think about pulling your inner thighs together. Pull them together. Nice. Activate those inner thighs. Stand tall. Squeeze. Nice work, guys. We haven't done these in a while. No, I haven't done sumo squats in a while. You're right. You can go one weight. Nice and heavy. You do two weights. You can always take the weight down here if this feels better for you. Down, up. Nice work. Gonna mix it up today. Go goblet style. Go here. Nice. 5, 4, 3, 2. Rest and recover. Nice. Awesome job, guys. Walk it in. Rest for 20. I'm gonna grab a quick sip. We're gonna do it again. All right. Gonna do another 40 seconds of sumos. We're gonna throw that band back on for our 20 reps of squats, we're gonna go side to side. Banded squats. You do it with or without the band. Grab your weight, you're back on in three. I'm going to go here. Two, one. Use this as a marker. See if I can get that range of motion. Okay. A lot of squats today. What are you working on? Is it going heavier? Is it reps? Is it range of motion? I'm post knee surgery. I'm trying to get that range of motion back, that good. Full range of motion. Nice. Drive through those heels. Stand tall. Inner thighs together. Drive through the heel, stand tall. Nice work. It's funny how each squat we're going to do today is slightly just going to change and target a little bit different muscle. Love that. And a little bit more hips and inner thighs here. 5, 4, 3, 2 and 1. Nice. I'm going to put that band back on. We're going to go side to side squats. Okay? That's going to hit a little bit more of our glute mead right here. Glute mead, outer glutes. Think about leading with your knee. Step to your right, step to your right. Each side counts as one. We're going. Three, two. Let's go. Right together, left together, right together. Nice. Push that knee into the band. Lead with the knee, drive up. Lead with the knee, drive up. There it is. Nice work, team. Yes. Here we go. That's 10. 10 down, 10 to go. Come on. 10. 9. Yes. 8. You got it. 7. Nice work. 6. 5. 4. Nice. 3, 2, 1. Little bit of variety in everything we're gonna do today. Nice work. This is gonna come back off. We're gonna go into a lateral squat, a lateral squat. We're gonna stay on that glute Mead. Right, so this time, instead of heels in, toes out, toes are going to be facing me or slightly turned out. Still a nice wide stance. I'm going to hit side, center, side, center. Yes. Side, center, side, center. I gave you my weight and I want it back. Take it back, Rach. Take it back. You're going to hit right. 40 seconds. On in three, two. Let's go. Hit right up, left up. So it's not a lateral lunge because your feet aren't moving. They're staying in place. That's what makes it a lateral squat. Lateral lunge is when we step side to side. Inhale down, exhale, push down. Drive off that bent knee. Nice. Back to 40 seconds. 40 seconds, twice. Nice work. Awesome job. Really going to pick it up a notch with our 20 reps in the next circuit to go. Squat thrusters. Love them or love to hate them. Maybe both. Right, here we go. Final five. Four, three, two and one. Weights are down. Walk it off for 20 seconds. Breathe it in. Back to those lateral squats again. And then we are going to go into squat thrusters. Rach, let's do it. Hitting it. Squat. Squat some more. And then squat again. Right? Pick up your weight. You're on in five. Nice wide toes to me. Or slightly out. 3, 2. Hit right side center. Bend. Explode. Decelerate, accelerate. Decelerate, accelerate. Think about driving off those glutes. Drive through the heel. Drive through the heel. Nice work. Chest up, eyes up. Nice. Sit back, drive. Sit back, drive. You got It. Halfway, guys. Halfway. Training in all planes today. Nice work. Come on, make those outer glutes work. 10 more seconds. Yes, you can. Yes, you can. Right here. Up. 5, 4, 3, 2, 1. Nice work, team. Spot thruster. Go 2, 8, or 1. I'm gonna take my one and turn it this way. I'm gonna go one weight. Turn it this way. Spot explode. Press overhead. 20 of them. Ready to raise that heart rate. Let's go. Let's go. We go in three, two. Let's go. Squat. Push. That's one, two. Come on. Three. You got it. Four. Nice big, powerful move. Load up. Drive through those heels. Big, full pine extension at time the same top, ankles, knees, hips. Come on, push. Let's go. Yes. 15. Five more. Let's go. Final five. Four, three, two, one. Nice weights down. Water's up. All right, we are three moves down. Move number four. Move number four. I'm gonna go one heavy weight. You could always go two. Is a rear foot elevated split squat, Bulgarian squat, whatever you want to call it, bring your right leg forward, left leg back, toes down. Rachel's gonna show you just a standard split squat. Okay, down and up. 40 seconds per leg. 40 seconds per leg. We go in three, two. Let's go. All the way down. Drive through that front heel. This move is always one that makes me sore. You get that nice glute stretch at the bottom. Nice glute stretch at the bottom. Drive through that front heel. Down explode. You only got to do each side once. Let me tell you. This is my surgery knee. I've been working for these twenties. Been working hard at them. Come on. You just keep showing up. Consistent consistency compounds, guys. Consistency compounds. Keep showing up. Get stronger every single day. 10 more seconds. Yes, you can finish it. Big drive through that front heel. 5, 4, 3, 2, and 1. Holy bananas. There you go, Lynn. Rest and do it again. Same thing, other side. Same thing, other side. Get that 22nd rest. Soak it in. Soak it in, you guys. Nice. Rear foot elevated. We're gonna go to a fun pivot squat. It's been a while since we've done the pivot squat. Tight yourself up. You're on in five. Here we go. Three, two. So if you're with me, rear toes are down on that box behind you. Shoelaces down. Driving through that front heel. Nice. If I stand up a little bit more, I'm gonna get a little bit more quad dominant. If I hinge forward a little bit, I'm gonna get a little bit more glute dominant. So whatever you're after today. You're after those glutes. Give me a little hinge forward. After those quads, you can go up a little bit more upright. Okay. Love it. Like your own adventure, right? Choose your own adventure. Remember those books where you could choose, like, which page you flip to? That's what this workout is. Choose your own adventure. Five, four, three, two, and one. I love it. Choose your own adventure. Pivot, squat. Gonna go back to this goblet squat hold. Left foot's gonna stay toes facing you. Right foot's gonna go pivot to the right. Stand tall. Pivot, squat, stand tall. We're gonna hit our transverse plane. Pivots and twists in three, two. 20 of them. 20 right there. Pivot, twist, stand tall. Pivot, twist, Stand tall. Nice. Think when you show up and you see a squat workout, you think, okay, two feet parallel down, up, down, up. No, not today, guys. We're gonna get you squatting in all forms. I should count how many different squat variations are there in this workout? Rage. Did you even know we could find this many? We gotta post it. We probably got, like, we've got eight exercises. They're all different. And then we got a squat workout in between each one. 8 +8. 16. My math is pretty good today. 16 different squat variations here in the final. Oh, guys, come on. Here we go. 3, 2, 1. Nice. We're gonna do the left time, left side. After this next one, we're gonna go heels elevated squat. And this one is more quad dominant for sure. I'm gonna take my weights. Miss it up right here. You can keep it if you need to. Okay, right here, I'm going to put my heels on, my other dumbbells. Grab a large book, whatever you got. Use what you have. I'm going to hold one weight at my chest, heels up, squats. Definitely more quad dominant. Might help you get a little bit more range of motion, too. We go in three, two. Back to those timed intervals. 40 seconds. Nice work. Back to those timed intervals Again. Nice. 40 seconds here. Like I said, just adding that slight heel elevation is going to hit more of our quads than it is our glutes. Also, you have knee pain and squats. Great place to start with to get more range of motion. Add that heel elevation. Nice work. This whole workout is making me think. I remember some of the first workouts we filmed after knee surgery, and you were like, I'm never going to be able to squat again. And look at you filming a whole squat workout right now. Here we are, heavy weights and all. Come on, guys, stick with me. 5, 4, 3, 2. Recover. Set it down. Shake it off. Definitely feel that in the quads. Give yourself a couple butt kicks. Stretch them out, stretch them out. 10 seconds. Heels back up. Heel elevated. Squats. 40 seconds on again, we're gonna do pivot squats. Other side after this. We go in three, two, go. Nice. I'd love to know in the comments, what is your favorite squat from today's workout? I would love to know. I know Camellia commented on our video and said she loves the strict set format. Really takes the muscle group you're working to true fatigue. In this case, the legs, right? These strict sets, back to back, they're challenging. Okay, we'd love to connect with you guys and in the comments, let us know your favorite squat from today's workout. Finish right here. What would it look like if I said 10 more seconds? 10 more seconds. Yes, you can hang in it right here. Last five. Four, Three, two, and one. Whoo. There it is. Nice work. Set these weights off to the side. We got that. Pivot squat. Pivot squat. Other way. Okay, right leg is standing. Left leg's moving. Right toes to me. Okay, right toes to me. Step back. Left. 20 of them. 20 reps. In three, two. Let's go. Hit left, stand tall. Hit left, stand tall. Nice work. How are we doing, team? One rep at a time. Yes. Come on, come on, come on. Your five moves down. Five of eight right here. We've done what? This is your fifth set of 20. My math right? 20, 40, 50, 60, 70, 80. This is for a hundred squats right here, guys. First 100 down. Even though you've already done a bunch of other squats, right? Whoo. Hang in it. Come on. What would it look like if I said five more? Let's go. Final five. Nice. Four. Whoo. Three, four, two, one. High five. Rach. 100 squats. 100 squats in the books, guys. You're crushing it. Workout's not even done yet. Grab your towel, grab your water. How you feeling? You're 100 squats deep. You should be feeling good. I love it. Kang squat. Remember that move we did in the warm up? I'm gonna take that one, dumbbell. I'm gonna take it resting on my shoulders, okay? That move we did in the warm up. Hinge, drop, stand, pull. All right? This little deadlift squat combination, the Kang squat, we call it. You do it for 40 seconds. In 3, 2. Slow, controlled hinge drop. The hips. Pop the hips. Stand tall. Hinge, drop, hop. Stand tall. 40 seconds of work here. New movement, right? We should call this new move alert right here, team. I don't think we've ever done this before in an NML workout. We've done it in warm ups. Never added the weight on our backs. When you put like the air horn sound like remove alert. I like it. Always fun to try new stuff. Keep you guys coming back for more. Keep you mind guessing your body busy right here. 5, 4, 3, 2, 1. Is that sweat dripping off you? Look at my elbows. It's just like me rolling the floor, rolling off the elbows onto the floor. All right, here we go. You're doing kang squats again. You're going to rest for 20. We're doing squats again. I just realized my mic cords are falling out. 10 seconds, we're gonna go into back squats. Your king. Look at Rachel. She's the best helper ever. Okay, number two. Three, two. Let's go, Hinge. I love having a buddy to work out with. Right? You guys are buddy. A lot of days. Keep us motivated and come in and showing up nice. You know, it's funny, a lot of times when I meet people and they're like, I do your workouts. Typically their husbands who like, hey, I recognize her voice. I'm like, you must have one strong wife. You hear my voice at 5:00am every day. Hi, I'm Lucy. Right. Whoo. Keep going, guys. Right here. 10 seconds. Squat, stand, pull. Nice. That sweat is flying. Final five, four, three, two, and one. Okay, we're gonna keep this weight right here. I'm gonna do a back squat. 20 reps. 20 back squats. Ready? Rach, let's go. We go in three, two. Let's go. Down, up. 20. Whoo. See the sweat drips Just flying. I love it. Nice work. Stay with it. Right here. Driving through those heels. Stand tall. Drive handstand. Nice work, guys. Come on. Keep stacking on those squats. They add up. Like we said, consistency compounds. Just keep showing up for yourself. Come on, you got this. Getting stronger with each rep. What would it look like if I said final five? Come on. Four. Yes. Three, two, one. Nice work. I need to sweat towel up in here. These sweat to start to get a little bit shaky legs. All right, Move seven. Seven of eight. Single leg squat to box. It's gonna get challenging up in here. I'm gonna drop down to one lighter weight, see if I can hang. I'm gonna go surgery. Knee first. Knock it out. Okay. Single leg squat to to box. Rachel's going to show you a kickstand option. Really great option to hold the weight or don't. Okay. Single leg, squat to box. Single leg, squat to box. All right, 40 seconds. You only do each leg once. We go in three, two. Let's go. Single leg, squat to box. Drive through the heel, stand up. Single leg, squat to box. Nice. The weight right here, you can push it away from your body. One of the first moves I worked on after surgery and thought for sure I would never be able to do this again. Now we've got that 15 pound right here. I'm striving for that 20 pound. I'm coming for you, 20 pounder. There you go, Lynn. Come on, guys. Yes, you can. Don't just bottom out, Control yourself onto the box. Drive through the heel, stand tall, slow for controlled lower. Drive and stand. Nice work, guys. Five, four, three, two and one. Other leg, other leg. How you doing? Sweat is dripping, sweat is flying. We are not jumping. We're not doing anything crazy plyometric. We're just strength training. Love it. Name of the game all seasons. Here we go. Back to single leg squat. Other leg in three, two. Let's go. When in doubt, squat it out. Woo. Balance challenge. Your balance challenge. Your core drive through that heel. Nice work. Control it down, drive up. Try and keep those hips level. That's the hard part. Keep those hips level as you lower. Nice work, team. One rep at a time. You got this. We truly have to go back and count every rep in this workout and see how many spots. Here we go. I'm saying like 300 maybe. Come on, come on. Yes. Let's go. Last five. Four, three, two, and you're out. Nice work. What do we got for our 20? What do we got for our 20? Front squats. All right, come back to my heavy. We did. We did. You could do double up your weights if you want to, or I'm just gonna go one right here. I'm gonna rack it across the shoulders this time. Front squat. We did the back squat. Let's do the front squat. 20 reps in three, two. Let's go. 20. Nice crushing it, guys. Let's go. You got it. Come on. You have one more exercise after this. One more strict set, one more 20. 20 rep. Burnout. Say yes, I can. Let's go. Come on. Drive through those heels. Those legs should start to feel shaky. Come on, you got this. Working hard for each rep. Yes. Nice work. Final five, let's go. Four, three, two, and one. There it is. All 20 earned them. You ready for the big kahunas? And try and go back to that One heavy weight. Let's see if I can. Let's go, Lindsay. See if I can hang with my 25 pounder. All right. Glute focused squats. So same thing. With that rear foot elevated, the more I hinge forward, the more I'm going to hit those glutes. So I'm going to go right here. Hinge forward, hinge forward. The whole time you're in that forward hinge position. Forty seconds. Okay? Ready, Rach? Let's go. Let's go. Forty seconds. You do it twice. In three, two, hinge yourself forward. Tap that weight to the ground. You want to make it harder. Never come all the way up to standing. Keep those knees in a constant bend. Constant tension on those glutes. We need a close up of the shin sweat happening. Literally, I am sweating my knees, like, my knees and shins are sweating. That's when you know, it gets hard. We're gonna have to clean your mat after this. Yes, I feel it. These legs are on fire. Yes. Stay with it. Come on. Nice. 10 more seconds. 10 more seconds. This is a good burnout move. Holy stinking bananas. Five, four, three, two, one. Set it down. Do you feel that there? Yeah. Oh, yeah. I'm like, is it just me? It's never just you, Lindsay. One more time, you guys. One more time. With that move, your burnout is 20 squat pulses. It's gonna be hard, but it's gonna go fast. Grab your weights. You're on in five, four. Let's pick them up. Three, two. Let's go down. Toes face me or slightly out. Hinge forward. We're hitting more of those glutes. Come on. One rep at a time. I felt core this entire workout out too, right? Heck, yeah. Like, bracing, stabilizing. Nice work, guys. Hanging it. Come on. Yes, you can. Yes, you can. So strong. That's what you've got two beautiful legs. Final 10, 9, 8. Let's go. Stay with it. Don't quit. Not now. Not yet. 5, 4, 3, 2, and 1. Drop your weight. Do a quick shake. You ready? Drop it to a squat. We pulse for 20. We pulse for 20. In 3, 2. Find your spot. Hold it. Pulse right here. Can you wiggle those toes? Go. 20. 19. Whoo. Whoo. There we go. There we go. Let's finish right here. All together now. Say 10. Say 9, 8, 7, 6. It burns. I know. 4, 3, 2, 1. Oh, there it is. Heck, yes. Leg day. Over 200 squats. So proud of you guys. That was amazing. That was amazing. Good, right? Like, feels good. Holy bananas out on your list and then cross it off right now. Like, I feel like that's what it feels like. Holy bananas. Holy bananas. Holy bananas. I'm so proud of you. I'm so proud of you. Should we stretch? Stretch? Let's try. We're standing that quad. Quad stretch. Feels really nice right now. I'm gonna stand in my right leg, hold my left heel to my glute. Whoo. I'll tilt my glute. Okay. Tuck that tailbone, soften that standing like this. Feels nice. Stretch out those quads that we hit. Whoo. Definitely involved all bug day. Excited to see how I feel after that one. Tomorrow, like, let us know, Come back, switch it out. Same thing. Other side. Got that shaky leg syndrome going on right now. Tell you that. Hard to balance. Nice work. So proud of you guys. Awesome work today. Nice work. Let's do that move, Rach, where we put those weights in front of us. Put your toes up. Go for a nice, good toe up. Gonna get that extra flexion to that calf. The hammy. Nice. Forward fold with toes up. Forward fold with toes up. Reach your hands under those weights. You can alternate a little knee lockout. Alternate a little knee lock out. And then try going for both knees locked out and just hanging out here, releasing all that tension. If you felt anything today in your low back during those squats, now he's adjust that weight to the backside, pushing it, putting it on your neck shoulders for the back squat. Nice. Go ahead. Slowly roll up one vertebrae at a time. Nice work. Let's just go big. Inhale up, exhale, drop into a squat one more time. Get your booty all the way back to the ground. Let's go for that 90, 90 stretch again. That we did. Okay, 90, 90. Just cut that front chin in half right there. Nice work. So proud of you guys. Love these workouts. I hope you feel proud of yourself. It's one of those workouts where you should finish and you're like, that was a great leg day. I'm really proud of myself for crushing all of those squats. A lot of different squat variations. What was your favorite? You know, I like the king squat, actually. I really. I haven't done that before, and I liked it. It was fun. New move. Rachel likes the Kang squat. Switch it out. New move. I do like the Kang squat, too. I love doing it as part of my mobility routine. It's not often I do it weighted. I do it body weighted a lot. That was nice. I like that. But a hot minute since I've done sumo squats. So that was always fun to my stuff. I really like the glute focus burnout. Yeah, like I can just feel that once so much my legs are shaking. Yeah, I don't know if it's because the last move, but that glute focus squat really gets me. Nice work. Since we hit those, let's go ahead and do a nice little lying lengthen of the glutes too. So hit your back side. Go ahead. One leg long, the other leg you're just going to pull in. You're lengthening through those glutes. Nice. You can do a slight outly out towards your armpit, open up that hip and then you can bring it across your body and again hitting those outer glutes. And then go ahead, send the leg long, walk up, point the toe, flex the foot and then you're just going to drop that ankle right across the other knee and take a nice figure four stretch from this nice backside position. Really? Again hitting that outer glute. Nice. Definitely going to want to stretch out. Maybe foam roll those legs tomorrow morning and switch it out. Other leg just gives a nice hug to the chest. Take it out towards the armpit. Nice. Across the body, send it long, walk it up, point and flex. Take it across ankle, the knee, thread the needle and hit that outer glute. Awesome. Awesome work you guys. Thanks so much for showing up and working out with us today. That was some motivation. All the squats, you crushed it. Nice work, Rach. High fives you guys at home. Have a great day and we'll see you back back on the mat for another workout really soon. Awesome work crushing that squat workout with me. If you loved it hit subscribe to our YouTube channel. You might also love this strict set workout we loaded for you right here. And if you love strength training, you've got to check out this free two week at home strength training plan loaded in this playlist right here. Have a great day.