35-Minute Dumbbell Leg Workout | All Strength + Glute Band Finisher

You're just one workout away from stronger legs. So grab your dumbbells and your glute band and let's crush this compound leg day. Plus, there's a glute band buy in and burnout. So your hips and glutes are going to be lit up from the first rep to the last rep. It's going to be a lot of fun. And you can get all my free at home workouts when you hit that subscribe button to my channel. Or better yet, hit that join button and become part of my YouTube membership community so you can have more accountability to reach your fitness goals. All right, team, we're coming at you with a compound leg day. Today is all about the lower body. And you're going to need some dumbbells and glute bands if you had them. For some extra fire, I'm joined by the amazing Rachel. Hi. She'll be offering modifications today. So you can follow along with Rach or you can take it up a notch and follow along with me. It's a simple workout. We have seven compound leg exercises. You're going to do each exercise for 40 seconds on, followed by 20 seconds of rest. And we know maximum muscle building happens in the third set, so we're doing three sets of all seven moves. But the really fun part is I'm giving you a glute band buy in and a glute band burnout. So you're gonna light up your glutes and your hips from day one. From rep one, not day one, rep one. Love it. Okay, let's get started. We're gonna get started with a warmup and then we're gonna jump in. It's gonna be a lot of fun. Legs are ready. Rach and I. Leg day's a favorite day. We love leg day. Leg day's a favorite day. So let's do it. Hands come up right behind the head. Feet are shoulder width distance apart. Good morning. And squat. So break at the hips. Stand tall. Now drop the hips into a squat. So one hip hinge. Lengthen through those hamstring. One squat. Drop the hips. All right, so I'm thinking about lengthening through glutes and hamstrings. Push the floor away. Drop the hips. Push the floor away. Knees are going to push towards the outer three toes. As I drop the hips, they're going to track out. Stand tall. Nice. Chest goes parallel to the floor. Chest stays nice and lifted in that squat. Here we go. Warming up hips, glutes and hammies to give you a very functional warmup all moves you're going to see in today's workout. The good morning and the squat will be move one. You got one more here. Nice work. Give me the good morning and the squat. Now we're going to drop it into a wider squat so you can go a little bit wider. Dumbbells would be right here between the legs. Wide squats, going to hit a little bit more of those inner thighs. Nice work. If wide squats don't feel good for you, you can always give me a standard squat. Nice work. Just touching the ground if you can. Wide, working on that range of motion. Opening those hips. Give me four. Nice. Three and two and one. Now walk those feet directly underneath your hips. Give me a calf raise right here. So just lifting heels off the ground, warming up the calves. Ankles, back of the lower leg. Nice lift. Right here. You're up. Nice. Give me four setback lunges in three. Awesome job. Two and one. Step back, lunge. So you're just dropping back. Alternate lunge. Step back, lunge. You have the option today to take this to a full walking lunge. So get that coffee table cleared out of the way. Make some space. If you don't have room for walking lunges, just go ahead and give me a step back or a front lunge. Whatever feels best for you. Nice work. You're here for three. Awesome job. Two and one. Big inhale. Reach up. Exhale forward. Fold hands, Hit the mat. Step back and find that high plank position. Shoulders. Shoulders stacked over wrists. We're going to open the hips here. So right foot steps outside right hand. Easy twist. Drop the elbow. Plant the hand. Switch it out. Left foot outside. Left hand. Easy twist. Open the hips. And open the hips. Set it back. Nice. We're going to add on right foot, outside right hand. Easy twist. As you come back, you're going to actually shift your weight back into a cac. So now you're stretching through the inner thigh. Adductor toes can pop up towards the ceiling. 1. Walk it back. Plant the hands. Step back. Left foot outside. Left hand. Easy twist. Nice. Back into that Cossack. So shift the weight lateral. Nice work. Toes up. Let's do that again. One more time through each way. Right foot outside right hand. Easy twist. Shift the weight lateral. Push back. Nice work. Bring it back. Awesome job. Step back. Here we go. Easy twist. Shift the weight. Open up those inner thighs. Open up those hips. Nice work. Back to center. Step back. Drop to tabletop. Cat, cow. Drop the belly. Lift the chin. Reverse it. Spine goes up. Nice work. From here. Nice Neutral spine, some hip circles. So think about drawing a half circle with your knee. Big circle, up and around. Now bring it back. Reverse that circle. Imagine there's a dumbbell there and you gotta lift your knee up and around that dumbbell, up and around that dumbbell, taking that hip through a nice full range of motion. Nice work right there. Set it down. Open the knees. Little frog rock here. Just shifting the weight forward and back. Opening up those inner thighs and hips. Shift and shift. Been adding these frog rocks onto my daily leg day warm up routine and absolutely love it. Love this addition. Nice work. Just opening up. You can bring it back in. Knees are underneath the hips. Again, same thing on the left. You're drawing that half circle or lifting your knee up and around a dumbbell. That's the visual I like to think about. A dumbbell that's standing up. Nice. One more right here. All the way up and around. Nice. Bring it back. All the way up and around. Nice. Really into working on my hips. On leg day, we're going to come into a 9090. So legs are at 90 degrees. Sitting here, you're going to push both knees into the mat. Sit up nice and tall. Option to break at the hip and think about cutting your shin in half with your chest. Come up and now shift the hips up and over. 90, 90 switch. Same thing. Cut your shin in half with your chest. Come up. Up and over some 90, 90 hip switches. Great way to open up and warm up those hips on leg day. Nice work. I call this the prehab injury prevention. This is mobility training. Taking the joint through a nice full range of motion. So when you add that weight, you are ready for it. Nice. One more on the left and then you're up into your mini band. Buy in. Gonna finish your warm off your warm up with a minivan. Buy in. Nice work right there. Bring it all the way up. Grab a band. Whether you got a rubber band or a thick fabric band, I'm gonna place it 6 inches above my knees, right? Never want it directly on the knee joint. Six inches above the knees. 30 seconds per move. We got a couple moves. We're just gonna knock them out back to back. We're gonna start standing and then we'll hit the mat. Lighting up the glutes and hips, getting everything nice and active. Tension in your band. You're just dropping into a squat for 30 seconds. In three, two, let's go. Squat it out. Nice. Do some squats. We'll add some lateral movement and then you'll hit the mat for some Donkey kicks and fire hydrants and glute bridges. Nice little buy in. I'm calling this the like your warm up finisher. Or you can think of it as a buy into your workout. If you did our Overload 30 program, we had a buy in and a buyout to every workout. That's what we're doing right here. Nice work. Ten more seconds here. Then you're gonna take a giant step right. Two lateral walks to your right, two to your left. You go there in three, two and one. Giant step right. Here we go. Get loaded. Walk for two. Take it back. Right for two. Nice work. Right, left for two and right for two. Think about leading with your knee. Drive into that band. There it is. You're just using this glute band for this little quick 3 to 4 minute buy in and a buyout. Get those glutes and hips nice and activated for you before you jump into the workout. Nice finish here. For three, two and one, hit the mat. Doesn't matter which leg, you're gonna do both. Donkey kick or heel to the heaven. Stamp and lower. Stamp and lower. Right here. Stamp. Stamp your heel on the ceiling is what I like to think. Stamp and lower. Warming up glutes and hammies right here. I like to drop my opposing forearm down to the ground. If you have a tight band, you're not going to get a ton of movement here. You're going to feel those glutes and hips. 10 more seconds. You're going to take this same leg out to a fire hydrant lift. So lifting your knee in line with your hip at the side. Three, two. Let's go there. Now lift to the side. Woo. Outer glutes and hips. There they are. Outer glutes and hips. Getting nice and warm here. You know, we have a great little glute activation workout that I add on to leg day all the time. Yes. And this is like building it in. This is awesome. I love adding the glute band to my leg day warmer. You're right. I use that glute activation, Rachel, all the time before a run. Nice work. You got five more seconds here. Switch. Switching legs. Heels to the heavens or glute stamp? Three, two. Switch your leg. Other side. Here we go. Stamp it. Nice work. Stamp it. If you have these thick fabric bands, they tend to stay in place a little bit better. That's why I like them for leg day. You'll see Rachel's looping the rubber band right underneath her opposite knee to help it stay in place. The rubber bands can be a Little bit more finicky or roll up on you. So if I'm just doing legs, I love these thick fabric bands. Nice work. Right here. You're taking it to that side. Donkey or fire hydrant lift? Sorry, Fire hydrant lift in three, two. Let's go. Now to the side lift. Holy bananas. Do you feel your glutes and hips? This is just fire, guys. What a buy in. What a buy in. You're on your backside. You're like. You'll feel it from rep 1 to the last rep. And I feel it. I feel it is right after this. You got one more move. One more move and you're on your backside. It's a glute bridge march. 10 more seconds in this fire hydrant lift. Then you're on your back side. For glute bridges, go there. In 3, 2, and 1. Flip up and over. Hit your back side heels tight to the glutes. Lift the hip. Option A, hold here. Option B, march and march. Activating those hip flexors right there. March, hip stability. March and march. We hit the glutes, we hit the hips, we hit your abductors or your outer glute med. Nice work, March. Now we're going to hit the hip flexors, transferring weight from leg to leg. Nice work. Right here, team. Finish it. You get to take the band off. And we start the workout after this. In five, four, three, two. And you're good. Band comes off. How we feeling? Nice and fired up, right? Running and fired up for leg day. That's one way to start leg day. All right, first move is a good old good morning back squat. So I'm going to take one weight. I'm going to strap it across my back. You could always hold it across your chest or you could do this with just your body weight. Good morning, back squat. Great way to start leg day. Here we go. Hinge at the hips, stand tall, drop the hips. Just like we did in the warm up. You're doing that for 40 seconds. And the timer starts in 3, 2. Let's go. Hinge at the hips, stand tall, Drop the hips, stand tall. Nice soft bend in the knees as you hinge. Nice work. And then drop. So I'm thinking about pushing my hips back. Lengthen through the hamstrings, Push the floor away. Drop the hips, push the floor away. Lengthen. Push the floor away. Drop the hips, push the floor away. Nice work. Hamstrings, glutes, glutes, quads. Yes, team. Awesome job. We're moving on to squats after this. Ten more Seconds here. One of my favorite ways to start leg day two is this move. Great. Like move one, slash, warm up, move. Three, two, and recover. If you want to grab a second dumbbell, go get that other heavy weight. Leg day. So we're going heavy wide squats. You can give me a standard squat or a wide squat. It's going to hit a little bit more of the gluten hamstring. Okay, I'm going to go a little bit wider. Heels in, toes out. Also is going to hit my inner thighs. Grab your weights. 40 seconds wide squat in 3, 2. Let's go wide squat. Down, up, inhale, down. Same thing. Still pushing that floor away. Knees are still tracking out in the wide squat. I'm thinking about pulling my inner thighs together as I stand up. If you add a slight hinge to this, you're going to add more length to the glutes and hamstrings. So this wide squat is going to target a little bit more glute, hamstring and inner thigh. A standard squat is going to hit a little bit more of the quads or top of the thighs so you can always swing. Switch your squat stance based on the muscles you want to target. Those tiny shifts make a big difference. Nice work. Back to deadlifts after this, guys. In 5, 4, 3, 2. And recover. Rest for 20. Set the weights down to give my forearms a break. You're going for a standard deadlift so feet are shoulder width distance. Or kick your butt where your feet land. Dumbbells are tight to the body. Hinge, hinge, hinge. Stand tall at the top. You're going to add that calf raise. We say we don't do calves enough, so we're building them in today. Three, two, let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Heels come off the mat. Two separate movements. One, deadlift when you get to the top. Now add that calf raise. Very controlled deadlift. Very controlled calf raise. Hitting the back side of the body here. Hamstrings. Top of the lower leg, calf, bottom of the lower leg. Hinge, hinge, hinge. Soft bend, stays in the knees and calf raise. I love a good deadlift calf raise. I don't do enough calf raises in my workouts. Great way to build them in. Great for knee health, great for runners. Come on, right here. Switching to lunges in 5, 4, 3, 2. And recover. I'm going to take it to a walking lunge, so I'm going to use some space here. Rachel's going to give you a Split lunge. Staying one foot forward, one foot back the entire time. She'll do the second set the next time. So pick a leg. Doesn't matter. I'm going to walk it out. So I'm alternating. If you don't have room for walking lunges, follow along with Rach. We all lunge in three, two. Let's go. Just stepping one foot in front of the other. Nice big strides. Walking lunge is just going to get a little bit more movement in this plane. Front to back. Nice. Go as far as you can, then switch it out. Walking lunges. Leading with that foot. Driving through that front foot. Driving through that front foot. Shoulders stay stacked over hips. Nice. Transferring weight from side to side. Nice work. Go as far as you can go right here. 10 more seconds in this lunge. 10 more seconds in lunges. You got it? One rep at a time. Finish. 5, 4, 3, 2. And recover. Nice work. All right, you ready to add some power? Whoo. Stagger, deadlift, clean. Front squat. Right toes forward, left toes popped. Hinge at the hips. Clean the weights up to the shoulders. Feet come parallel. Front, squat. Big powerful move. Let's raise that heart rate. We go in 3. Right foot forward, left toes back. 2. Let's go. Hinge, clean, drop, drive. Back to that staggered stance. Hinge, clean. Drop, drive, staggered stance, hinge clean. So Rachel's got your modification. She's just omitting the clean. I'm driving the weights up by driving my hips forward, feet parallel. And she's just keeping the dumbbells at her side. Hips, back, hips, drive. Hips drive is what powers the weights up to my shoulders. Yes. Hips, back, hips, drive. Nice. So you're going from that staggered stance to parallel, stagger, parallel, drop. Heart rates rise in final four. 3, 2. Recover on your backside. How about lateral lunge? Oh, I missed a lot of lunge. How do we do that? That would be fun, wouldn't it? Miss the lateral lunge. Thank you, Rachel. Gotta hit all the moves. Lateral lunge to your right. Lateral lunge to your right. In three, two, let's go. That's what Rachel's here. Drive off that bent knee. Now. If you have two weights, you can frame that foot. If you have one weight, right here. Inside arm, driving off that bent knee. Nice work. Stepping just to the right. Transfer the weight to the outer edge, hitting that outer glute right. Hit these outer glutes. Drive out of the hole. I love these compound moves because you feel your heart rate. It's like slow, steady strength training. But I feel my Heart rate, just go in. I love it. We actually had Kim say, this is one of the most fun workouts I've ever done. Compound moves seriously make you just feel so athletic. She loves how athletic they make you feel. I agree, Kim. 3, 2, and 1. This is a very athletic leg workout. We're taking it down to the ground for glute bridges. Your final move. If you wanted to strap that band back on, you could. You can do this with just your body weight. I'm craving some heavy glute bridges ribbon recently, so I'm slapping some dumbbells across my hips. We lift in three, two. Let's go. Lift and hover. Lift and hover. Tuck those heels in nice and tight to your glutes. The farther those heels get away from your glutes, the more hamstring you're going to feel. I'm really going for glutes today, so I'm going to keep my heels nice and tight. I'm thinking about keeping my knees in line with my hips. Powering up. Slow, lower, power. Hold. Low, lower, drive. Hold. Slow, lower hips never touch the mat. Hips and glutes never touch the mat. Slow, lower, drive, hold. 10 seconds. Come on. You got this. Drive through those glutes. Nice work, team. 5, 4, 3, 2. And recover weight. Come off the hips. Nice work. Those are your seven moves. You're going to do them again. Yes. Nice work, Rachel. I love this compound leg day. I like these moves. Quick sip and moving back to the top. Good morning. Back squat. One weight, strap it across your back. 40 seconds on 20 seconds up. Same move, second stab. Can you do them a little bit better? Three, two, let's go. Hinge at the hips. Stand tall, drop the hips, stand tall. So like a nice little break. Almost too to go from two dumbbells to one. Little reprieve here. Little rest recovery. Let the heart rate come down from those cleans and squats. It's funny how shifting where the dumbbell is changes how the move feels too. Oh, yeah, right. Adding it to the backside feel a little bit. The closer the dumbbell is to the muscle that's working, the less stress you're going to have on your back. So if you start to feel front loaded, things like a front squat in your low back. Try shifting the weights, the dumbbell to your back. Same thing with dead life deadlifts. I'll show you that in the next time. Three, two, and one. All right, here we go. Wide squats. Wide squats. Weights come between your legs. You can go a little bit Wider stance. You could go heels and toes out. A little bit more sumo style. Wide squats. 10 seconds. Set it up. Grab your weights. You're squatting in five. Here we go. In three, two. Let's go. Down, up. Basic moves, compound. Naturally, I'm feeling my heart rate rise, which I like about leg day. I always feel really accomplished after leg day. And compound just means multi muscle, right? Is that what compound is? Compound. We're hitting multiple muscle groups with one movement, right? So the deadlifts, the squat, lunges, you're hitting multiple muscle groups. Your calves, your hamstrings, your glutes, your quads, your hips, your adductors, abductors, they're all turned on. Lower body. Leg day is a big muscle group day. That's why you feel your heart rate naturally rise. A lot more blood flow is required to get to those muscles. Nice work. Keep squatting here for 5, 4, 3, 2. You can squat and leave them there. Send them down. Nice work. Deadlift, calf raise. Deadlift, Calf raise. Deadlifts or squats? We love it. Deadlifts or squats? What do you choose? Oh, deadlifts. Deadlifts, yeah. You. I like deadlifts because I'm stronger at them. Yes. But squats are probably what I do more. All right, Here we go. 3, 2, 1. So when I was saying that if you move the weights closer to the muscle group that's working, you'll feel it less in your low back. So in deadlifts, classically, you glide the weights along the top of the legs, right along the shins. You're crushing oranges in your armpits to keep the weights tight to the body. If you start to feel this in your low back, you can shorten the range of motion or take the weights to the side. This is a suitcase deadlift. The closer the dumbbell moves to the muscle that's working, in this case glutes and hamstrings, the less tension or stress you're going to put onto that low back. Nice work. Calf raise right there at the top. Ten more seconds here. Nice work. Think about pushing the ground away each time you stand up in the deadlift. That just visual cue or that cube really helps me. 3, 2, and release. Nice work. Walking lunges. Got to get my forearms a break. The heavier the weights get, the more the grip strength is tested. We love grip strength. Indicator of longevity. Whoo. Walking lunges are split lunges. If you're with Rachel, switch your leg. Switch your leg. Walking lunges with me in three, two. Let's Go. Walk it out. Lunges. Nice work, team. Driving through that front foot, transferring weight. One leg in front of the other. Nice work. Make some space. Go as far as you can go. Walking lunge really challenges your balance and stability too. Don't let that front knee collapse in. Nice strong front leg. Come on. Strong front leg right here. How many reps can you get in this? 40 seconds? That's up to you. 10 left. 10 seconds left. Keep walking. Right here. 5, 4, 3, 2. And recover. Woohoo. Break. All right, stagger, deadlift, clean. And then we'll do the lateral lunge. Other side. Stagger, deadlift, clean this time. Left leg forward, right toes back. One deadlift, one clean or keep the weights at your side. One front squat. Set yourself up. We go in three, two. Let's go. Hinge, clean, squat, drive. Stagger, stance, Hinge, clean, squat, drive. When you talk about compound leg day, this is kind of like the mother of compound legs. The deadlift, clean, squat. It's kind of like the put it all together. Everything you've done today, put it all together. Hips back, hips forward, hips down. And drive. Or think about it muscle wise. Hammies, hips, glutes, quads, core. Right there. You're getting it all. It's why it's called compound. Multiple muscle groups for three, two. Finish with that squat and you're out. You drop to one weight. Lateral lunges just to your left. Lateral lunges just to your left. Lunges and glute bridges. Lunges and glute bridges. Here we go. Hit left. 40 seconds. 3, 2. Let's go. Hit left. Drive out of it. Nice work. Drive away from it. Awesome job, team. Here we go. Power off that bent leg or transfer the weight to the outer edge of the foot and drive out of it. Nice work. If that grip strength starts to fatigue, this is where I grab two hands on that dumbbell. Especially if you're going heavier for leg day. Keep breathing. 20 down, 20 to go. You're on your backside for glute bridges after this, guys. You got it. One rep at a time. This is actually a refilm. We previously filmed this workout. We'll link the original in the description below for you. You can try both leg days. Let us know in the comments which one you like better. We're here for three, two and one. I'm not biased, but I usually choose a new version. I just evolve as a trainer like we evolve as people, right? Age equals wisdom. If that's the case, the workouts just keep getting better. Here we go. Bridges Bridges in three, two. Let's go. I just say from a trainer perspective, I used to think compound meant trying to, like, do three things in one move. Right? So you do a staggered squat into a lateral lunge. And now I really enjoy challenging my strength and lifting heavier. So I just go heavier in a basic squat or I add a variation to the lunge by making it a walking lunge. Right. So these are compound moves hitting multiple muscle groups. But in my opinion, this new workout is a lot cleaner, a lot simpler, allowing you to go heavier each rep. It's compound, which makes you stronger. There you go. 4, 3, 2, and recover. Compounds but not complex. Compound but not complex. I feel like that's it. Yeah. Wow. Rachel created the tagline for this workout. Compound but not complex. Two rounds down. Grab your water. Let's go. Water. High five. Speaking of water, you guys, I have a secret weapon on leg day. Because leg day, in my opinion, is the hardest light workout of the week. And if you feel that way too, you're gonna want my secret weapon. It is adding half a packet of element electrolytes to my water bottle before workouts, especially on leg day. Okay. If you're doing compound lifts like we're doing today, squats, lunges, deadlifts, hitting multiple muscle groups, element is going to give you the sodium, magnesium, and potassium that your muscles need to contract and for blood flow to happen and for you to stay focused during your workouts. Okay? I don't know about you, but leg day, the day after leg day is when I can feel that, like, post workout slump. The soreness, the stiffness, element is going to help speed up recovery, keep you hydrated, and keep you coming back for more workouts. So avoid that post leg day slump. Get your element electrolytes by clicking the link in the description below, and you're going to get a free sample pack of Element, my favorite electrolytes with any purchase. All right, again, you can click the link in the description below. Get a free sample pack of element electrolytes. My favorite electrolytes. Zero sugar, no. No additives. Just the stuff you need. Sodium, potassium, and magnesium keep you coming back every day. Nice work, guys. All right, so check it out below. Free sample pack with purchase. Rachel and I agree, Lemonade salt is the limited edition flavor that is here to stay. And I'm so pumped about it because it's my favorite flavor. All right, so if you're looking for a box to buy, buy the lemonade salt and then get your free sample pack so you can try the other Flavors, Lemonade. Salt is my favorite. Okay. All right. You ready for the third set? Rage? Best set, baby. Every time. Best set, baby. Third set is the best set. Back at it. One more time. Seven moves this time. Ten reps per move. That's it. Okay. How heavy can you go? Third set, 10 reps per move. And then I got a little glute band buyout for you. 10 reps per move. Starting on the good morning back squat. Slap the weight right across the back. Here we go. 10. Hip, hinge, and squat. That counts as one. It's a compound move. We go in three, two. Let's go. Hips back. No, hips up. Then drop this. But I was gonna do a king spot. That's one. Hips back, stand, hips down. That's two. So it's one. Good morning. And then one squat. That's three. Nice work. You got 10 total. Your pace, your tempo. This is when you can always hit pause. You can slow it down. If you only get eight reps in during the time that we do 10, that's just as good. It's okay. You can stick with us. Move at your pace. When I do these workouts at home, I realize the adrenaline must kick in when I'm filming because I move faster than I do at home, and I'm using £25 right now. If I was at home, I'd be striving for those 30 pound dumbbells, right? Two more. Two more. Hinge, stand, drop. One more and you're out. Hinge, stand, drop, and you're out. That's 10. Grab two weights, set them between your legs. 10 wide squats. When you're ready, find your stance. Go a little bit. Heels in, heels, heels in, toes out. Grab your weights. 10. We go in three. Two. Go. 10. 10. Nice. Nine. Push that four away. Eight. Seven. Yes, you can. Six. Five. Nice work. Four. Three. Two. One more. One more. Down, up. Walk it in. Deadlift, calf raise. 10 of them. Crush those oranges in the armpit. Put the dumbbells at your sides or in front of you. Glide them down the legs. Three, two. Let's go. Glide them. Sand calf raise. That's one. Hinge, stand, calf raise. That's two. Hinge, stand, lift. That's three. Nice work. Hinge, stand, lift. That's four. Whoo. Big compound moves. Nice work, team. Hips back. Push the ground away. Calf raise right here. Finish strong. Third set is the best set. You know the moves. How can you finish a little bit better than you started? Maybe it's form, weight, range of motion. A lot of Ways to increase intensity. Last one, right here. And you're done. Walking lunges, walking lunges. Rachel's going to alternate the step. Back lunge, 10 total, five per side. Grab your weights. We go in three, two. Let's go. One, two. The front lunge is harder on the knees. The reverse lunge is easier. Pick your poison. Four, five. I'm going to turn around. Switch for my last five. Here we go. Five, four, three, two, one. Nice work, Rach. All right. Deadlift, clean, squat. You're giving me a standard deadlift, hinge, clean, squat. Feet stay parallel the entire time. Deadlift, clean, squat. Ten of them in three, two. Let's go. Hinge, clean, squat. That's one. Reset. Hinge, clean, squat. That's two. Nice work. Hinge, clean, squat. It's big and powerful. When I did this move, my number one thing I used to do, I look back in workout videos, is crank my neck to the ceiling. I was like, help get me up. If I look there, it'll be easier to get there. Not good for the neck and spine, right? Think about keeping a nice, neutral gaze. Look straight ahead. Look at me as you drive yourself out of that hole. Hinge, clean, down, drive out of that hole. Three more. Hinge, clean, down, drive out of that hole. Two more. Yes, you can. Hinge, clean, down, drive. One more. One more. Hinge, clean, down and drive. Holy bananas. Holy bananas. Deadlift, clean, squat. Gets me every time. Yeah. Lateral squat instead of lunges. Feet stay planted. Hit right, hit left, hit right. In three, two. Let's go. Hit right. That's one hit left. That's two, three, four, ten total. Come on. Five. Halfway. Five, four, Three, two, one. Nice work. You're on your backside. Ten glute bridges. Ten glute bridges. Guys. Say yes, I can finish strong. This and the minivan. Biome. You got it. Dumbbells or none? 10 glute bridges. In three, two. Lift them. 10, nine. Here we go. Eight. Hold at the top. In seven, six. 10 second hold. Almost there. Five. Nice work. Four. You got it. Three, two. Lift and hold for 10. Nine. Eight. You got it. Seven, six. Five. Four. Three, two and one. Set it down. How we doing? How we doing? Strap the band back on. Six inches above the knees. Six inches above the knees. You ready? Your buyout is those last moves we did on the mat. But. Donkey kick, fire hydrant, Donkey kick, fire hydrant, other side. And then glute bridge march. Here we go. 10 per side, 10 per side. 10. Lifting one heel to the heaven. In three, two. Let's go. Give me 10. Stamp it up. 9. Hips are square and level. To the mat the entire time. Heel to the heaven. Squeeze that hamstring glute at the top. You got it. It's 5. Nice work. 4. You're taking it to the side in 3. Come on. 2. Everything is shaking. I feel it. 1. To the side. You go for 10. Nice work. 9. Strong glutes in hips for 8. Come on. 7. Yes, you can. 6. Almost there. We got a mix of timed intervals and rep counting today. We always love to hear your feedback in the comments below. Let us know what you prefer. Two more. Last one right here. And you switch that leg. Other side. Heels to the heaven. Let's go. 10. Nice work. 9. Talk about a quick and effective workout. Making the most of every rep and every second you're giving us today. Come on. You got this, team. Nice work. Stamp it lower with control. Finish strong. Three more. Three more. Go. Three. See the sweat on your forearms. Earned every sinking drop of it. Last one. To the side. Fire hydrant. 10. Let's go. 9. Get that knee up in line with that hip. You got burns. I know. I'm right there with you. Lift. Finish strong. Five more. Go. Five. Almost there. Four. On your backside. Glute bridge in three. Don't quit. Not yet. Two. Last one. Right here. Lift. Lower back, side glute bridge. March. Yes, team. Finish it. This is it. Lift those hips. Hold strong. March for 10. Go. 10. Slow, controlled. 9. Nice work. 8. One rep at a time, get to your highest point and hold. From there. That's where you lift. Transfer weight from side to side. Maybe you put your hands on your hip bone. The goal is for these to not move hips. Don't move hips. Stay square for two. One more. Then we all just hold. Get your highest point pulse into that band right here. Final burnout. Final burnout. It's 10. 9. 8. You got this. 7. Stay with it. 6. You're stretching in 5, 4, 3, 2, and 1. Lower with control. Band can come off. You did it. Yes. Team up and over. There is so much sweat on my forearms. Hence the element electrolytes going back in to replenish the sodium and potassium that is coming out. All right, guys, find tabletop. Cat. Cow. You crush leg day. You earn the stretch. Drop the belly, Lift the chin. Wag the tail, reverse it. Tuck the chin, spine goes up towards the ceiling. Flat back. Remember those circles we drew? Take that left knee. Draw a half circle. Take the knee outside the right calf. Now just sit back. It's almost like we Call this the hurdler stretch, but holy bananas. Do you feel those outer glutes? Oh, yeah, yeah. Oh. Immediately. If there's any workout to do this stretch after, it's this one. That mini band just got into those outer glutes and hips. That feels so good. So good. Nice work, team. Bring it back up. Same thing. Other side. Right here. Big up and around right knee. Outside left calf. Sit back. Oh. Embrace. Think about lengthening through that outer glute muscle. Do you feel how tight it is, that contraction? Now it's time to lengthen and stretch it. A great stretch to come back to 24 hours from now as well. Absolutely. Crushed leg day. So proud of you guys. Thanks for joining us. Let us know what you think in the comments below. Reps versus timed intervals. Or maybe you like the combo. Maybe you like the combo of both of them. Bring it back. Let's widen those legs again and go back to that frog rock that we started with. Open up those inner, inner thighs and hips. Little rock forward, back. It's a tiny shift. Tiny shift. Opening those hips. Awesome job, team. So proud of you for showing up. Thanks for sweating with us today. You absolutely knocked leg leg day out of the park. Up and over to your back side. One final hamstring stretch. Point your toes towards your face as much as you can. Big inhale, reach up. Exhale, hinge, hinge, hinge, hinge, hinge. Till you feel those hamstrings lengthen. Hold here. Think about pushing your hips back, reaching your hands forward. And now you can collapse round and reach for the toes or the ankles, whatever's available for you today. Lengthen through those hamstrings. Big inhale through the nose. As you exhale, inhale, can those fingers walk farther down the legs? Do it again. Big inhale through the nose. Open mouth, exhale. Can those hands walk a little bit farther? Find that length. Awesome job, team. Thanks for showing up for leg day. You crushed it. See you back on the mat soon. Awesome job crushing leg day. Always feels good to be on the other side. If you love the workout hit, subscribe to my YouTube channel. If you like this rep drop format, I've queued up another similar workout for you right here. Otherwise, I'd love for you to join me in a two week strength challenge. You can find it all in this playlist right here. Here. Have a great day.