30-Minute NO Lunge Leg Workout with Dumbbells + Band (For ALL Fitness Levels)

Hi, I'm Lindsay Baumgren of NourishMove Love. And today I'm coming at you with the 10 best lower body exercises wrapped up into a 30 minute lower body workout with dumbbells and mini bands. If you want to add some intensity. And guess what guys, it's all pregnancy friendly. I'm in my second trimester of pregnancy and this workout is designed for pregnancy. But trust me, it'll challenge you if you're pregnant or not. We have gotten requests left and right to create a no lunge lower body workout. And there's no better time to do that than with a baby on board because sometimes the extra pressure causes pelvic pain. Make some instability. So there are no lunges in today's workout, but it is going to challenge you, especially if you add that mini loop of resistance band. I've got mine here. I have a thicker fabric band so I'm really going to add some intensity today. Resistance band is optional. I have anywhere from 15 to 20 pound dumbbells and my minivans and we're going to flow through today's workout. It looks like this. You got 10 lower body exercises. I love every single one of them. And it is a fun mix of counting reps. You're going to do 16 reps on some exercises and some exercises you'll do for 40 second intervals. And the second time through we'll drop the reps. Those rep drop down to 14 reps. So you're either doing 16 or 14 reps or you're doing 40 second of intervals. I'm going to walk you through it. It's a fun mix of everything and we're just going to get the job done. Lower body, legs mostly strength focused. But trust me, it's going to raise your heart rate, especially if you got a baby on board. Let's get warmed up, guys. Okay, so we're going to start. Feet are shoulder width distance apart underneath our hips. Big inhale, reach up, exhale, reach for the toes. Oh, that feels good. Top bend of the knees, just shake it out. If you can get your fingertips down to your toes. Not you can place your hands on your shins. Wherever works out for you. You're just going to drop the hips. Knees go wide, pop the hips, open it up. So I'm dropping and I'm opening my hips right here. You can take a couple squat ties at the bottom and then I'm sending it nice and long, stretching through the hamstrings. Drop the hips. Nice. I'm taking a nice little Wider stance here, making plenty of space for baby. Okay? And then pop them high. Shake up the back of the legs. We're gonna do two more. Drop the hips open nice and wide. We want good hip mobility so we can get into those squats today. And then pop it, send it long. We also got some deadlifts for the hammies. Give me one more. Drop those hips. Nice work. And last one, Pop it high. Plant your hands on the ground and go ahead and step back. You can find a plank, or you can always find a modified plank on your knees option. I have a nice bench over here. You can place your hands on the bench and find an incline. I'm going to set my right foot outside my right hand, and I'm going to reach, gaze, follow fingertips. You can always drop that back knee to the ground if that feels better for you. Okay, hold it here. Drop the elbow towards ankle. We're going to open up those hips really good before we get into this workout. Open it back up. Nice. This time, I'm actually going to drop this back knee to the ground. Keep my left toe tucked under, and I'm just going to rock back and forth. Little couple hip rocks here. Opening up this front hip flexor. Right? Nice work. Just opening up those hips, opening up this outer hip and hip flexor. Two more rocks back and forth. You got it. Nice work. One more. Awesome job. And then we're just going to simply switch it out. So left foot comes outside, left hand, easy twist. Gazeball, fingertips. And I'm going to drop that elbow down towards my shoe if I can. Opening up those hips. Drop. Dropping this right hip and opening this left hip. Open it back up. One more. Drop it down from here. Drop that right knee down to the ground. Couple hip rocks again. Little Spiderman rocks. One of my favorite ways to warm up for a leg workout is really to get those hips nice and warm. Okay? Get moving in those squats. Get nice, good depth and range of motion. Two more hip rocks right here. And then we're actually going to go into some frog. Frog rocks. One of my favorite ways to open the hips for pregnancy. Bring those big toes to touch, okay? Like you would for child's pose. Knees go nice and wide. Forearms come to the ground. I'm just gonna rock back and forward. Rock back and forward. Each time I rock back, I'm trying to spread those knees just a little bit. Thinking about opening up those sit bones, relaxing that pelvic floor. Nice. Just opening the hips right here should feel really good. Also a great way to end A workout really great for mobility days. Days you're trying to work on preparing for delivering that baby. We're gonna take two more hip rocks. Nice. Last one. Awesome job. From here, we're just gonna get ourselves up to a nice standing position. However you get there, totally up to you. We're gonna go nice and wide. We're gonna hit side to side lateral. So hit side to side. Hit those outer glutes in inner thighs. Push side to side. You don't have to tap the ground. You can go for the knee. Do what feels good for you today. Go eight, Go seven. Go six. You got it. Five, four, three, two, and one. Nice. If you have a band and you want to add it today, let's go ahead and add it now. We're going to get a little bit warm with the band on too. So I'm going to take that band, I'm going to place it 6 inches above my knees. Okay. We're going to squat it out. So just good old squats down and up. You really got to push into that band, especially if it's nice and tight. I'm pushing that band towards. Okay, out. As I push my knees out towards my outer three toes. Now the band is hitting my belly a little bit. If you have that problem, you can always take the band off as your belly gets bigger. But I love adding a resistance band. The other alternative is to take the band down around the calf and ankle area. It's actually going to add some intensity and make it harder. Okay. The farther the band is, the longer the lever. That's harder. Go for four. Nice work. Three, you're going to hold that squat. Two, we're going to walk side to side. Last one. Hold here. Let's go. Step right and left. Just take one step side to side. Little toe tap in between hitting those outer glutes. Tap it and tap it. You got it. You can add those arms, push it side to side right here for eight, for seven, for six. You got it. Five, four, three, two, and one. Those glutes feel nice and fiery, as they should. Okay, we are going to get into this lower body strength workout. I'm grab a quick sip and I'm going to walk you through your first move. It is a good morning. So I'm going to keep this band on for the first six or so exercises. We'll take it off for the last four. I'm gonna go heavy. I'm gonna start with one 20 pound dumbbell. If I was at home, I'd maybe even try and go A little bit heavier. 30 pounds. I'm gonna place it on my back. We're gonna do a Good morning. I'm gonna show you from the side. So my feet are underneath. My hips are a little bit wider. Tension on that band. I'm gonna hinge forward at the hips, and then I'm gonna stand tall. I'm gonna hinge forward and stand tall. Now, if this dumbbell adds too much pressure to your low back, you're simply going to do this without a dumbbell. You're going to take the hands to the back of your head. You're going to hip hinge, stand tall, squeeze. Hip hinge, stand tall. When I say stand tall, I mean drive through your heels to tuck your rib cage and your pelvis stacked on top of each other. Ribs and hips right there stacked on top. We're hitting the backside of the body. Okay. The hamstrings, low back. Really important to strength train those during pregnancy. They are foundation. They're going to support our growing belly. So we're going to start there. We're going to do 16 good mornings. Okay. It is 16 reps for this first set. We'll count the reps for you. All you got to do is follow along, rack the dumbbell on your back if you want it, or just place your hands behind your back if that works, too. We go 16 reps in three, two. Let's go. Hip hinge. Stand tall. Now, I'm going to keep my elbows pointing right at you, not let them flare out out here. Keep my elbows stacked right to you. Nice. I'm thinking about just driving my hips back towards that wall behind me, driving through my heels to stand tall. Nice work. Right here. This is number five. Awesome. Right here, we're going for 16 reps. There's a soft bend in my knees. If you start to feel this in your low back, you need a greater bend in your knees. You got it right here. Slow and steady your pace. You can always slow it down. Nice. Right here. That's nine. Come on. You got it. Let's go. Right here. This is 10. You got six more for me. Think about really pushing those hips back towards that wall. Six. Let's go. Come on. Last five. Stay with me. You got it. Four. Awesome job. Finish it. Three. Push those hips back. Stand tall. Squeeze for two. Last one. Right here. Hip hinge. Stand tall. Squeeze. Nice. I'm gonna keep this dumbbell right here. I'm gonna go into a back squat. I love a good back squat for pregnancy. I'm gonna drop into a Squat. I'm gonna keep that band on. Knees are gonna drive out. I'm gonna do 16 reps. If you don't like the back squat, you can always front rack it or goblet squat it. Okay. I like the weight on my back, especially to balance out my core. My right here. My front side getting a little bit heavier. Here we go. We go in three, two. Let's go again. Elbows are pointing towards me. 16 reps. That's one. You got it. Two. Knees are driving into that band. Three. Come on. Four. Nice work. Five. You're going for 16 reps. You can always slow it down or speed it up, right? One of my biggest tendencies in squats is to arch my neck up to get me where I'm going. I try to keep that gaze looking straight ahead. Look straight at me. Don't arch through that neck. Don't arch through that spine. Let's go. You got six left. Six. Come on, come on. Five. Let's go, let's go. Four. Nice work. Final three. And two and one. Nice. That was a good one to go heavy on. I'm gonna set that weight down. We're gonna get into those lateral squat wax, squat wax squat walks just like we did in the warm up. One step right, one step left, One step right, one step left. We go 40 seconds on this one, guys. Timed interval. It is 40 seconds. Get low. Tap side to side. Whether you got a band or not, it's gonna raise your heart rate a little bit here, especially with the belly drop those legs. We go in three, two. Let's go. Let's go. Tap right, tap left, tap right, tap left. Let's go. Come on. How low can you get in those legs? I'm really thinking about using these big, strong outer glute muscles right here. Push side to side. These are the muscles that help me move side to side. Nice work. They are also my hip adductor muscles, my abductors. They help support my pelvic floor. Let's get them strong. Right here. Come on, push it. Push it. Outer glutes, let's go. You got this. What would it look like if I said 10 more seconds? Come on, push it right here. Side to side. Let's go for five, for four, for three and two and one. Walk it off, walk it off. Alternating squat thruster. I'm going to dumbbells this. One, two, eight. Okay, I'm gonna keep that band on. I'm gonna front rack them. I'm going to drop, push right, drop, push left. Each rep counts as one we have 16 total. Gonna fly through this. It's gonna raise our heart rate. Ready? 16 reps. Get them up. Don't have to front rack them. You don't have to push overhead. It's just an option. We go in three, two. Let's go. Squat. One. One. Nice. Two. Push those knees out into that band. Nice. Chest up. Eyes up. Again. Elbows coming at me. Heart rate starting to rise. Legs are starting to build some fire and some intensity. Come on. Right here. You got big, strong, powerful legs. This is leg day, prenatal strength training, I would say. I was sick of seeing leg lifts on YouTube, so I made my own workouts. That's what this is, strength training. You're a strong mama. Come on. Two more. Two. And one. Holy bananas. Need to go back to one weight. We're actually gonna walk it over. We have a bench. You don't have a bench. Grab a chair or couch, whatever you have. Okay? I'm gonna come right here. Goblet squat. One, dumbbell. Make it heavy. Comes to the chest. I sit back, sit my booty on the bench. Heels release. And then I stand up, drive my heels pop off the ground. I intentionally want that for granted. Glute activation. Okay, we got 16 reps. In three, two. Let's go. Drop the booty, release the heels, stand and drive. Nice. Right here. Disengage glutes. Re engage. How many times do you stand up out of a chair with a pregnant belly? Right? Add an extra weight, add a baby. That's what you're doing. Right here. Disengage. Re engage. Come on. Drive through those heels. Big, strong glutes. Nice. Keep those knees tracking out. Out towards those outer three toes. Come on. You got this. One rep at a time. Sit back, lift them, drop and push. Come on. Get those heels up. Now drive through the ground. Right here. Let's go. You got six left. Come on, let's go. That's six. You got it. Come on. Five. Right here. Stay with me. Four. You're gonna hold that seated position in three. Just the band. You're gonna open it in two. Last one. Stand up. Lose the weight. Sit down on the edge of your bench. This way. Out of the way. Sit down on the edge of your bench. Okay, sitting up nice and tall. Right here. Let's pulse that band open for 40 seconds. Let's go. Seated pulses. 40 seconds, right here. Open and open. Tiny pulses. Get that band open to its highest point. So open that band nice and wide and pulse from there. Nice. It's a good chance to check Your core engagement. You wrap your hands around your belly. Make sure it's pulled nice and tight. I'm breathing through that. Transverse abdominal activation. Outer glutes and core sitting up nice and tall. Open that band. Stretch it out. You got it. Let's go, guys. Come on. Fifteen seconds. Keep pulsing. It should be on fire. Yes. The good news. We get to take the band off after this move. Let's go. Finish it right here. Come on. Give me five. Four, Three, two and one. Nice work. Stand up. Band gets to come off. We take the band off for our final four exercises. We go sumo squat, clean squat. I'm gonna take one heavy dumbbell. If you got lighter weights, grab two. One in each hand. Okay. I'm gonna go down into a sumo squat. Clean it and squat. Each time the dumbbell goes down is one. So this is one. Okay. This is two. Okay. We got 16 reps. This is legs on fire right here. Heels and toes out. Sumo squats are my favorite for pregnancy. This move gonna raise the heart rate and get those legs nice and fiery. Sixteen reps. We go in three, two. Let's go. Drop. Get it up. That's one. Nice. That's two. Come on down. Drive it up. That's three again. You can always do this with two dumbbells. You got it. Nice work. Come on. Five. Nice. We got sixteen. Like I said. Are your legs on fire yet? They're constantly moving. Right here. Let's go. Keep pushing. You got this. You are so stinking strong. Yes, you are. Go first. Six more. Come on, come on. You got five. Let's go. Four. Stay with me. Last three. You got it. Final two. And give me one more, because you can. Ah, it burns. Yes. Does it burn? Holy bananas, it burns. One heavy weight deadlift. Bring those feet a little bit closer. Maybe underneath my hips a little wider if you need to make room for baby. Hip hinge, stand tall. Calf raise. One deadlift. One calf raise. I'm gonna go two weights. Gotta go heavy on those deadlifts. Show you from the side. Okay. I'm gonna go a little bit wider stance to make room for my baby deadlifts. We have 16. Crush some oranges in your armpits. Get those weights tight to the body. We go in three, two. Let's go. Hip hinge, stand tall. Calf raise. One deadlift. Catch your breath. One calf raise. Soft bend in the knees. Hip hinge, drive through the heels. Nice. So stopping in the knees, hip hinge, drive through the heels to stand tall. Each time I stand tall, I'm thinking About driving through my heels. I'm thinking about tucking my pelvis underneath my rib cage again. You feel this in the low back. Give me a greater bend in the knees. You got it, guys. Nice work. This is slow and steady strength training right here. Designed. Let your heart rate come down. Strengthen the posterior chain. That's my hamstrings, my glutes, my low back. All very important for supporting my growing baby bump. Come on, six more. Let's go, guys. Six more. Why do we strength train during pregnancy? Weight gain is a natural part of pregnancy, guys. If I stop lifting weights and I stop strength training, I will be my heaviest at my weakest. Three more reps. Come on. That's the motivation to keep moving right here. Two more reps. Yes. You can drive through the heels. Give me one more. Drop it, drive it. Calf raise. Nice. 16 reps. Okay. Hand switch, lateral lunge. I'm gonna stick with this one. Heavy 20 pound dumbbell. I'm gonna come to a nice wide stance. Toes are gonna face me or slightly out. I'm gonna go side to side. Switching hands in between Each time I switch my hands is one rep. So it's gonna go fast. One, two, three. You have 16 total. Okay. If you don't like the hand switch, you're like, no, thanks. Just push side to side with the weight at your chest or no weight at all. Yes. Here we go, guys. 16 reps. It's gonna go fast. Dumbbell, left hand push right in. Three, two. Let's go, let's go. One, two, three. You got 16. Come on. Yes. You can keep moving. Option to switch that dumbbell. This makes me feel strong and athletic right here. Coordination. Strong legs. You got it. Let's go. That's 10. Go for six, for five, for four, for three, for two and one. Walk it. Out we go. Dumbbells down for the last move. Dumbbells down. Okay, are you ready? It is a squat jack. You're going to tap the ground jack together. Tap the ground Jack. You have 16 of them. Option. This is low impact right here, okay? If you don't want to jump anymore, you are here. It still feels good for you to jump. You are here. You decide. You have 16 reps. It is your final move. You get a water break after this. Guys. You get a water break after this. Squat Jack. 16. We go in three, two. Let's go. Come on. One, two. You got this. Chest up, eyes up. Pull those inner thighs together. Option. Walk it, walk it or jack it. You decide. That's 10. Go for six for five for, four for three for two, and one. Walk it off. Grab some water. Nice work. That's set one. Set one. Ten moves. Now. You know all ten exercises. How can you do better for set two? You got this, guys. Ready? Here we go. And repeat all 10 exercises, starting with Good morning. Starting with the band on. Okay? If you want to put that band back on, go for it. Band's gonna come six inches above my knees, right? I got my one heavy weight. I'm gonna place it on my back. The alternative hands go here. Hip hinge. Stand tall. Similar to that deadlift, but I'm just bringing my chest parallel to the floor. Driving through the those hamstrings. All right. Elbows are facing me. Feet are a little bit wider than hip distance. Make room for baby. Good morning. You got 14. It's rep drop. You only got 14 reps this time. 14 reps per exercise. In three, two. Let's go. Hip hinge. Drive through the heels and stand. Hip hinge. Drive through the heels and stand. Nice. Here we go. 14 reps. Stop bending those knees. You start to feel this in the low back. You can drop the weight or add a greater bend in the knee. Think about pushing your butt towards that wall back behind you. Come on. Drive through those heels. Tuck the pelvis under the ribs as you stand. Nice work. Every time you exhale, opportunity to give baby a nice little hug right there. Exhale. Squeeze your baby. Nice. Activate the deep transverse abdominals. Squeeze your baby. Four more. Let's go. Four. You got it. Three. Stay with it, team. Come on. Two. Last one. Right here. Hip hinge. Nice. Stand out of it. We're gonna stay right here. We're gonna go right into squats. You got 14 of them. I'm gonna keep the weight on my back. For a back squat, you could always grab two dumbbells at your side. We go in three, two. Let's go. Come on. Down, Up. Knees. Drive out into that band. Activate those outer glutes. I love adding that band. Great way to activate the muscles we really want to work. And target right here. Come on. 14 reps. You get a drop off two reps. Maybe that means you go heavier in the weights. Maybe it means you can try and go deeper in the squat. You do your best and forget the rest. Just keep moving. Come on. This is 10 right here. 10. You got four more in. You go for four. Yes, you can. Three. Stay with it. Two. Give me one more. Down and up. Nice. We drop that dumbbell, we're gonna go back to banded walks. This time, you're gonna give me two walks. So walk for two and walk for two. It's 40 seconds, two each way. Take a giant step left, you're gonna walk two to the right for 40 seconds. Drop low in those legs. We go in three, two. Let's go, let's go. Walk for two right here. Walk for two. How low can you stay in those legs? Nice. Adding an extra step here a little. Always good to mix it up. Always good to add a challenge. Take the moves, you know, Find a way to add intensity. Right? You got this. Come on, come on, come on. Just keep moving. Use those big, strong glutes. Let's go. Right here. Strengthening those hips and glutes, stabilizing that pelvic floor. Keep moving. Come on. What would it look like If I said 10 more seconds? Yes, you could drop an inch. Open that band. Let's go. Come on. You got five, four, three, two, and one. Whoo. Shake it out, shake it out. Oh. You ready to keep that heart rate high? Alternating squat thruster. Alternating squat thruster. 14. Each punch overhead counts as one. Your option, you could do one dumbbell at your chest and just punch that overhead option. Take out the overhead punch. Squat thrusters. 14. We go in three, two. Let's go. Squat and push. That's one. Come on. Two. You got 14 total. Three. Dig in right here. Two back to back moves that are going to challenge you. You're strong, you are capable physically and mentally. Physical strength builds. Also that mental strength we're going to need postpartum when things get really hard. Come on. You got this, mama. Stay in it. Four more. Let's go. Four. Three. Stay with me. Two and one. Nice work, guys. So proud of you. You're dropped down to one weight. Goblet squat at your bench. Okay? Heel release. Remember, we release those heels each time to activate the glutes. Hold that dumbbell at your collarbone and your sternum. Drop down into a goblet squat in three, two. Let's go. Butt to the bench. Release the heels. Stand up. That's one. You got 14. Let's go. Come on. Two. You got it, guys. Stay with it. Three. Nice work. Sit all the way back to that bench. Come on. Find it, Release it. Drive it, find it. Release it, Drive it. Catch your heart rate here. Two moves to slow that heart rate. You got it. Let's go. Keep moving, team. You're doing so awesome. So proud of you. You are over halfway through this leg workout. More than that. Come on, right here. This is 10. 10. You got four more. In you. Four more. Then you get to hold that seated position. Go for four. Let's go. Finish it. Three. Release those heels. Drive through them. Come on. Two. Last one. Right here. Release it. Drive it. Set the weight down. Find that seated position on the edge of your bench. Roll the shoulders down and back. 40 seconds. Big inhale. Belly expands. Exhale. Transverse abdominals. Wrap around. Hold. Hold those transverse abdominals tight. Stretch that band. 42nd pulse from here. Open that band. Let's go. 40 seconds. Yes. Chance to check in with your baby. Chance to check in with your heart rate. You got it. Feel those outer glutes. Feel that core turn on. Sit up nice and tall. Yes, you can. Just keep pulsing. 40 seconds. What's the good news? The band comes off after this. So finish that band nice and strong. Use those outer glutes to push and push. You got it. Come on you guys, move. Six of ten. You got four after this. Without the band. Let's finish it. Come on. 10 seconds here. Bring it home. Let's go. You're in it for five, for four, for three. And two. And one. Good news. Band comes off. Awesome job. So proud of you. We got four moves left. I think this is the hardest move of them all. Is that sumo squat into a clean squat. It's 14 reps. Really? It's actually like 28 reps reps because you're doing a double squat for each rep. Each time the dumbbell goes down, it's one rep, 14 reps. Ready? Let's dig in. Let's get after it. Here we go. Heels in, toes out. One weight or two weights. We go in three, two. Let's go down. Get it up and squat. Nice. That's one. Come on. That's two. You gotta drive that weight up. How do you do it? You use those legs. Drop and drive. Get onto the weight. You're never standing all the way up. There is constant tension on those legs, those glutes, those quads. Let's go. Come on. I feel the fire. I know you do too. Stay in it. We're in it together, guys. In it together. Mama's ten. You got four more. That's four. Woo. That's three. Come on. That's two. Let's finish it. That's one. Oh, you are so stinging strong. So proud of you. Deadlift. I'm going to double up this 20s. One deadlift, one calf raise. One deadlift, one calf Raise. Roll it down and back. 14 reps. In three, two. Let's go. Hip hinge. Drive through the heels. Stand tall. Calf raise. Nice. Let the heart rate come down. 14 reps. Slow, steady strength training right here. Hinge drive deadlifts. One of my favorite exercises for pregnant mamas, really getting the back of the legs, the glutes, the hips and that low back. All so important for stabilizing our growing belly, Right? Crush some oranges in those armpits right here. Keep those weights nice and tight to the body. You start to feel this in your low back. Shorten your range of motion. Add a deeper knee bend. Come on. Go. This is for 10, right there. That's 10. Four more. Let's go, team. Come on. You got four right here. Stay with me. This is three. Yes, you can. Let's go. This is two. Nice work. One more. Finish it off, finish it off, finish it off, finish it off. Up. Nice work. Hand switch. Hand switch. Here we go. One dumbbell. Nice wide stance. Take the dumbbell in my left hand. We're gonna go over. Or in my right hand? Over to the left. Okay. Toes face me. Are slightly out. 14 reps. Each one counts as one. You don't have to hand switch it. We go in three, two. Let's go. Here we go. One, two, three. It's a fast move. Let's go. Power through it. Six, seven, eight. You got it. Yes. You are strong and capable right here. Final three, two, one. Final move. Dumbbell down. Squat. Jack. You got 14 of them. Jack it or tap it. You decide. Guys, this is it. Squat jack, water break. Maybe a bonus move at the end. I don't know. Let's just finish this one right here. Come on. 14 reps in three, two. Let's go. Come on. One, two. You got this. Three. Finish strong. Four. Five. Stay with me. Come on. Nice work. Nice work. Let's go. Right here for 10. Come on. Four more. Three more. Two more. You're out. Water break. Guys. You crushed it. 10 moves. I love every single one of them. You did it twice. Grab some water. All right, that's it. But there's a bonus round. You know, at nml, we love a bonus round. You guys, it is three moves. I'm gonna put this band. I got hair in my lip gloss. There we go. Okay, here's the resistance band. I put it back six inches above my knees. I do 30 seconds of a goblet squat with a weight I hold and pulse for 30 seconds. Drop the weight. I do 30 seconds of these walks that we did in the beginning. Right back into goblet squat. Hold pulse or walk? Goblet squat. Pulse. Walk. Okay, three moves. Two times through. 30 seconds a piece. It is three minutes work total. And that's how we finish this fiery leg workout. Say yes, I can. Right here. Come on. Yes, you can. Yes, you can. 30 seconds of goblet squats. Then we drop it and we pulse it. Are you ready? Let's go, team. Finish strong. Three, two, let's go. 30 seconds. Down, up. Your pace, your tempo. Option to hold one weight at your chest if you want it. Come on. Drive those knees out towards your outer three toes. You can do anything for 30 seconds. Yes, you can. So stinking strong, that's what you are. We're gonna finish this bonus round, and then we're stretching. Yes, you got this. Come on. I changed my mind. We're just gonna pulse for 10. You're gonna pulse for 10 seconds, and then we're gonna go right into those walks. Yes. Three, two, one. Drop that weight. Just pulse. Pulse for 10. Nine, eight. You're gonna go right into walks. In three, two. Let's go. Tap. Side to side. Side to side. You got it. 30 seconds, right here. Let's go, let's go. It burns. I know. I'm with you. Come on. So strong. That's what you are. Open that band. Stretch it. Add those arms, get low and push. 10 seconds here. 10 seconds, guys. Stay with me. You got this. Final five, four, three, two, one. Grab the weight, squat it out. Here we go. Last round. Down, up. Come on. 30 seconds of goblet squats, 10 pulses, and one more set of side to side tap, and you are out. Are your legs on fire yet? Holy bananas. Mine are. Holy bananas. Yes, you. You can. Come on. Close those eyes. Dig in. You are so strong. Let's go. Come on. You got this. Finish strong. You have five. Four. Drop the weight. Hold impulse. In three, two. Drop it. Let's go. Pulse for ten. Nine. Walk it side to side. Yes, you can. In five, four, three, two, one. Whoo. I think I met my match. I think I met it. Found that limit. Let's go. Push it. 30 seconds. Yes, you can. Side to side. Come on. This is it. Band is off. And we're stretching. Let's go. 15 seconds. Finish strong. You got this. Right here. Strong legs. That's what you got. For 10, for 9, for 8, 7, 6, 4, 5, 4, 3, 2, 1. Whose idea was the bonus round? Holy bananas. Take that band off. Kick it off. Weights out of the way. Let us stretch. Praise Jesus. We are done with that. 10, 10. Lower body exercises. Nice and fiery, guys. Okay, big inhale. Reach up. Big exhale. Let's just take the hands down behind the back. Chest expansion, right? Open up the chest shoulders. Roll the shoulders back. The traps right here really involved a lot of moves. Deadlifts, holding those weights. Okay, just relax it. Let the heart rate come down. Nice work. So, so stinking proud of you guys. From here, take your right leg, cross it over your left if that's comfortable for you. Left arm reaches down, right arm goes overhead. Nice little open through the side body. And this outer glute. Trying to open this abductor, this hip, this outer glute. Just reach and stretch. Nice work. So proud of you guys. Love finishing a leg workout with some heavy weights. Same thing. Other side. Cross it. Right arm reaches down, left arm reaches over. Big side body stretch. Open up through this side glute. Nice work. So proud of you guys. Seriously, you absolutely, absolutely, absolutely crush this workout. Nice work. From here, we're actually going to walk it over to our bench. You've got your bench or your chair. You're just gonna take a nice seated position. Really going to get into it. Figure 4. I'm gonna put my right ankle up to my left knee. Sitting here, I'm thinking about sitting up nice and tall. Thinking about spreading my sit bones, my butt bones apart. And I'm thinking about twisting my shin out away from me. So twist that shin. Oh, do you feel that? The minute you start twisting the shin. Holy bananas. This, this outer glute. We hit a lot of outer glute. You can maybe even apply a little gentle pressure on your knee here. Oh my. Really going to hit these outer glutes. Such a great way to stretch them. Sit up nice and tall. You got it. Nice work. So stinking proud of you legs. Love a good leg day with heavy weights. Right? Set it down. Switch it out. Other side. Okay, other ankle up to the knee again. Sit up nice and tall. Roll the shoulders down and back. Spread the sit bones apart. Twist the shin out. You feel that outer glute. A lot of work on that gluteus medius today. Supports all those side to side movements. Supports the hips and the pelvic floor. Nice work, you guys. The number one reason I started filming pregnancy workouts is I was just not happy with the ones that I saw. Everyone had two pound weights. It didn't feel challenging to me. I was athletic and moving before pregnancy and I wanted to carry that into my pregnancy. And it just makes me feel so strong and empowered to finish a weights with heavy dumbbells. And I am just so proud of you and I hope you feel the same way. That's why we do this, right? To feel stronger, to feel better, be a better wife, be a better mom. Physically and mentally strong. That's why I love this. All right, set it down. Now you're just going to walk out. Place your hands on your bench. Fingertips are going to face your butt. Legs about at 90 degrees. I'm just going to lift my hips up. Opening up the hips, opening up the chest, the shoulders. Nice little bridge here from an elevated position. Nice. Hold it here for 3, 2 and 1. Sit your hips back. Stand up tall. You guys absolutely crushed this 30 minute leg workout, okay? Filled with 10 of my favorite lower body exercises. No lunges, a lot of squats. I hope you loved it. You knocked it out. If you want more pregnancy friendly workouts or just general strength training or hiit training, you can find all those workouts@nourishmovelove.com I hope to see you again soon.