35-Minute Leg Workout at Home with Dumbbells | Strength & Power Circuits for Lower Body

If you're looking for a solid leg day at home, heavy strength with a little bit of power, this one is for you. Get all my free home workouts when you hit subscribe to my YouTube channel. Or better yet, hit that join button and become part of my YouTube community where we'll help you reach your fitness goals. All right, team, you know Rach and I's a favorite day. It's leg day. So we are giving you an at home leg workout. All you're going to need for today's workout is dumbbells. We have anywhere from 25, 20, 25, 30 pounds on set with us today. We are going heavy and we've got a glute band. You can add the glute band to a couple circuits to make it challenging. If you don't have a glute band, don't worry, you can use just a set of dumbbells. It's leg day, Rach and I's favorite day. And we're actually refilming one of our most popular leg workouts to include Rachel. So you have modifications today. You can pick your level. We're going to do strength with a little bit of power. You can keep it low impact by following along with Rachel or you can take it up a notch by following along with me. But this is a mostly strength focused workout. You have four circuits. Each circuit has three exercises, two strength moves. You're going to do the strength moves back to back. So you're going to do times two and then you're going to do the power move just one time. Strength moves are rep based. We're going to count reps today so you can take it at your pace. We're targeting 8 to 10 reps. We're actually going to drop reps. So rep drop with each set and then your power move is time based. 30 seconds on. All right, so strength twice, power once, mostly focusing on strength. Today we're gonna hit every muscle in the lower body. Let's get started with a warm up.

It's gonna be fun.

Let's go. It's gonna be fun. Lots of fun. We're start from the ground up. So let's start with calves and ankles. Give me a calf raise into a tib raise. So heels lift then toes lift. Hitting the back then hitting the front. Warming up from the ground up. Calves and ankles foundation. Right, we're gonna start there. Like I said, this is a refilm of one of our most popular lower body workouts. I'll link the original for you below. I think we filmed it like six, seven years ago. It was one of the first leg workouts we ever filmed in a full length style. I still love it, but we're gonna make it a little bit heavier, a little bit stronger.

It's fun to see how your style has changed over time. Oh yeah, Go look at it if you haven't yet.

You got two more. Last one. And then we're gonna take the hands behind the head one. Good morning. One side step squat. So hips go back and then step to the right. Drop into a squat. Bring it narrow. Hips go back. Now step to the left. Step to the left. Drop into a squat. Nice. Bring the feet narrow, hips back and hips down. Awesome job. So on the hips back, I'm breaking at the hips. Lengthening through the hamstrings. On the hips down. Knees are tracking towards those outer three toes. Each time I stand up, I'm pushing that ground away from me to stand up. We're warming up the hammies, glutes and then the glutes and quads. You're going to see both in circuit one, both squats and deadlifts. Basic moves today, allowing you to go heavy if you can. Nice work. One more. Right there. Finish it. Nice. From here we're going to go into a split lunge. Right foot forward, left foot back. Feet stay planted. Just down and up. Dropping that back knee to the ground. Functional warmup. We're taking you through the moves you are going to see in today's workout. Driving through that front heel. Nice work. Strengthening the right glute quad here. Warming it all up. Warming up those knees. Back knees lowering to the ground. You have three back knee all the way down in two and one. Take it all the way down. Right here. Reach your arms up. Give me a nice little hip flexor stretch. Tuck your tailbone towards me. Open up those hips. Nice three way lunge. So I go to the front. Go. 45, open those hips. Now go all the way to the side. Open those hips. Do it again to the front. Little push knee over toe. 45 push knee over toe. Heel stays connected to the mat. Now all the way out. Really opening up the hips here. Opening up those inner thigh adductors. One more time to the front. Nice to the side. Open those hips. Feels really good. All the way out to the side. Nice work. Switch your feet. Left foot forward, right toes tuck. Split lunge. Take it down and up. Tapping that back. Right knee to the ground. Now down and up. Shoulders are stacked over hips. Back knee taps the ground. Feet are nice and Stable. You're also going to see this split lunge in today's workout. You have four. Three, back knee all the way down. In two and one. Same thing. Back knee all the way down. Give me that nice reach. Tuck the tailbone. Open up this hip flexor right here. Arms overhead. Three way. Lunge to the front. 45. 45. All the way out to the side. Might notice one side feels a little bit stickier than the other. Totally normal. Right heel staying connected to the mat. Working on that hip mobility. Opening up those hips. Nice. One more to the front. Nice to the side. We're going to stay down here and continue to work on those hips all the way out. Nice. Coming to tabletop. Hands plant. Little cat. Cow. Drop the belly. Lift the chin. Wag your tail. Reverse it. Tuck the chin spine up towards the ceiling. Pull the hips to the wrist. Do it again. Nice. Drop the belly. Lift the chin. Reverse it. Spine up. Hips to wrist. From here, step back. Find a high plank. Step right foot outside right hand. Easy twist. Open those hips. Feel that outer glute stretch. Drop the elbow down towards the mat. Open the hips. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Feel that stretch in the glutes. Outer glutes. Nice. Drop the elbow. Open the inner hips. Rotate. Stretch through the external hip. Nice. Do it again. Right foot outside right hand. This time, drop the hand behind the head. Little T. Spine open. Gaze follows elbow. Drop the elbow. Twist and rotate through the upper and mid spine. Nice work. Open it up. You got one more here. Down and up. Step back. Switch left foot outside left hand. Big twist Hand behind the head. Drop the elbow. Little thoracic spine rotation while opening up those hips. We love mobility, especially on leg day. Got to get nice and loose before we jump in. You got one more right here. Open it up. Set it down. Nice work. You're going all the way up and over to the back side. Glute bridges. Heels are tight to the glutes. Lift and hover. Lift and hover. Squeeze. Nice. Hips are nice and stable. Imagine a dumbbell sitting across those hip bones. Nice strong leg day. Right here. Give me four. Hold high. In three. You got it. Two. And hold it high. Now can you slightly walk your heels out? Dig them into the ground. Fire up your hamstrings. Hold here. Hold for four. Three. Two. Walk those heels back in. Can you lift the right leg off the ground? Push your hands into it. Stabilize the hips. Hold for four. Three, two. Switch your leg. Left foot down or left foot Up. Right leg on the ground. Hold for four. Three, two. One more time. Walk those heels out and hold. Dig them into the ground. Lift those hips. Fire up the glutes, fire up the hamstrings. Feel that mind muscle connection for 4, 3, 2. Lower down. Awesome job. We're gonna put that glute band on. One more warm up move with your band on. And then we're gonna keep it on for circuit one. If you can, go ahead, grab that band, put it on. Here we go. Get loaded. Lateral squat walks two to the left, two to the right. So two to the left, two to the right. Nice. Two to the left, two to the right. Lead with your knee. Your knee pushes in to the band. Two here, two here. Two more. Two here. Take it back. Now squat it out. Down, up. Take it down and out. Feel what it feels like to squat with that band on before we add some weights. Right here you have four. Nice. Three. Circuit one starts in two and one. You ready for this, Rachel? Warm. Let's go. I'm ready. She's ready. All the high fives. Circuit one. We're going to keep the band on six inches above the knees. If you have it, you can do it without the band. We're hitting squats and deadlifts in circuit one, banded squat. You have 10 reps. We'll drop to eight. The second set, stagger deadlift. You have 10 reps per side. Those are your two moves. Then we're going to go into a power move, which is a deadlift. Clean squat thruster. Grab your heavy weights. You want to start with, whoa, I got two different weights. That would feel weird. All right, here we go. Band is 6 inches above the knees. Knees are going to push into that band. Constant tension on those glutes. Dumbbells at the side or front rack. We squat four, ten reps. In three, two. Let's go. So push into that band. Drive the floor away. That's one. Inhale down. Exhale, push. That's two. You got 10 reps. We're gonna go slow and heavy strength today. You can take this at your pace. The goal is 10 reps in the first set. We'll drop down to 8 reps in the second set. Nice work. Go heavy, go slow. Got three more. Give me three. Nice. Give me two. Yes. One more. Nice work. Transition right foot forward, left toes popped. You're breaking at the hips. Staggered deadlift, 10 per side. Crush some oranges in your armpits. We go in three, two. You have 10 hips. Go back, lengthen through that Hamstring. Pushing that ground away with that front right foot as you stand tall. Nice work going slower than we did in the original workout. I think I was using 10, maybe 15 pound weights in the original workout. We're racking 25 and 30s today, so like Rachel said, you can see how it's changed. We're going slower and heavier. Three more. Here we go. Push those hips back. Stand tall. Two more. Push those hips back. Stand tall. One more. Push those hips back. Nice work. Feet come back to parallel right next to each other. Eight squats this time. Maybe you can go heavier. Maybe. Okay, you got eight squats. We go in three, two. Let's go. The reps are gonna drop for bilateral moves where both feet are on the ground parallel. That's three. Come on, that's four. You got a heavy glute band. You got heavy weights. You're challenging yourself. That means the last two to three reps in this eight count rep range, they should feel challenging. That's where you are. Last one. Nice work. Switch it up. Left foot forward, right toes popped. Cross the oranges. Ten stagger. Deadlifts in three, two. Let's go. Hinge, Hinge. Hinge. Stand tall. Hinge. Hinge. Hinge. These circuits are going to go nice and fast. We'll let you take a quick break. Set the weights down after this. And then you're going to jump into a 30 second power move where you're going to put it together. Deadlift, clean, squat. Come on, three more. That's three.

We go to 10 on this one.

That's two. Oh, we go to 10. Thank you, Rachel. Thank goodness Rachel's here to save the day. Two more. Two more. Hinge, stand. Last one. Last one. Hinge, stand. Putting that band on, do you see as you're going forward, just forces you to keep that knee tracking out, right? Love the glute band. Great way to activate all these small stabilizing muscles. Put it together. Both dumbbells. Feet parallel. Deadlift, Clean. Squat thruster. It's 30 seconds. 30 seconds. Now we go. How many reps can you get in 30 seconds? Your pace, your tempo. Grab your weights. Crush some oranges. Rachel's gonna keep the dumbbells at her side. I'm adding the clean. You go there in three, two. Let's go. Hinge, clean. Drop drive. Nice work, Hinge. Clean. This is your power. A lot of strength today. Short power burst. This is your short power burst. Come on, make it big. Make it powerful. Deadlift, clean. Squat thruster. Keep that neck nice and neutral. Not looking up at the sky, looking straight ahead. What would it look like If I said 5, 4, 3, 2. One more deadlift to set them down and walk away. Yes, Rach.

Good lift.

Glute band is going to come off for circuit two. No band for circuits two and three. Grab a quick sip of water. Circuit two. Lunge focus. Foot lunge. Feet stay parallel or stay put. Not moving. Nice and heavy stance. Going to stay with that right leg forward. Right into a curtsy is move number two. Twice on the right lunge, curtsy twice on the left lunge. Curtsy. Yes. Grab the weights you want to use for a split lunge. Okay. Grab your weights. Right foot forward, left foot back. Nice. Stable base. We lunge in three, two. 10 reps. Let's go. Down, up. It's all 10 reps this time. 10 reps. 10 on the split lunge, 10 on the curtsy. Nice. That's five. Halfway. Halfway. You got five. Four. Driving the ground away with that front foot. Two more. Two more. Two, one. Step it up. Curtsy is right foot forward, left leg wraps in three. Ten of them in two. Let's go. Curtsy, tap, curtsy. Woo. Find that balance. There it is. Strong. Front leg, outer glutes, inner thighs. Both working here in this curtsy lunge to stabilize that single leg. Step back. Nice work. That right leg should be talking to you. Yes, it should. Two more reps. Down, up. One more. Down, up. Something down. Take a quick break. Loosen the grip. Same thing. Other side. Left foot forward. Okay. Right leg, back foot lunge and curtsy lunge. 10, 10, 10, 10. Grab your weights. Set it up. We go in three, two. Let's go. Down and up. Nice work. We had Mara. I'm not going to say her name right. Is it Mariella? Mariella said this is her second time doing this leg day and she loved it more the second time. Best part of the workout, coming back and doing it a second time. Because she went up to £25, right? You don't get easier, you just get stronger. One more rep here. Down, up. Nice work. Curtsy lunge. Step back in three, two. Let's go. We also love to hear your feedback in the comments. Like Mariella commented. Let us know what you think. Do you like this rep format or do you like timed intervals? Intervals. Sometimes it's fun to mix it up. We're going reps today for the strength. A little bit slower, allowing you to go a little bit heavier if you have that capacity. Nice. Three more. Go. Three, go to you drop your weights for the power move. Last one. Set them down. Nice work, team. Grab a quick sip. 30 seconds. Power move. None other than lunge jumps. Love to love them, love to hate them. You only got to do them for 30 seconds. Rach has your modifier. Step back, knee drive, or you can go knee slams. We go lunge jumps for 30 seconds. Your legs weren't turned on. They're about to be. We go in three, two. Let's go. Lunge jump. Switch. Switch. 30 seconds. Switch. Switch, switch. You got it. It's only 30 seconds. Yes, you can. I love a heavy strength day, but I'd be remiss to say if I don't love a little power interval. So just push that heart rate up a bit and challenge the power. Those fast twitch muscles keep my nervous system nice and poppy for 10. Nine, eight. You got it. Seven. Stay with it. Six. Five, four, three, two, one. Whoo.

There you go.

Nice work. Love the strength and power combo. Like I said, you don't use it, you lose it. I was at the baseball field last night.

Like, quick reflex.

Gotta stay active. Yeah, right. Okay, Circuit three, no band again. Gonna hit a little bit more of those inner thighs. You got sumos and laterals. Sumo squat heavy if you can. Heels in, toes out. Nice wide squat. Pull the inner thighs together. One dumbbell. Toes are gonna face me. Hit side to side. Both. Both moves. 10 reps on the first round, 8 reps on the second round. Grab your weights, Rach. Let's go heavy. Do most squats. Heels in, toes out. Find a stance that feels good for you. We go in 3, 2. 10 reps. 10 reps. Take it down and up. Inhale down, exhale. Drive out of it. As I drive out of this one, I like to think about pulling my inner thighs or my adductors together. Nice work.

You know, I'm more likely to go heavy when we're doing reps. It's like a mind thing for me. If I know exactly how many I have to do, I can, like, get my mind around it.

I love it. We all have different motivators. We want to hear what's motivating you today. Last one. Nice work. Awesome job. Walking in or. No, you're gonna keep it out. I'm gonna drop down to one weight for my laterals. I'm gonna hold that. The chest toes are gonna. So sumo. We were heels and toes out. Now toes face me are slightly out, hitting side to side. Lateral squat in three, two. Let's go. Hit right, that's one. Hit left, that's two. Hit right. That's three. Hit left. Four. Nice. Five. Six. Nice work. Seven. Eight. Nice work. Come on, guys. Nine. Ten. Walk it in, sumo squats. Back to it. Right. The goal is to try and go heavy. That is the goal during this workout. Back down. But we go eight reps. Heels and toes out. Eight sumo squats. Eight of them. Grab your weights, go heavy. You're there. In three, two. Go. Eight. Down, up for eight. Seven. Nice work. Six. You got this. Let's go. Five. Four. Keep it up. Three, two, one. Drop down to that one weight if you want it. Turn those toes to me. Okay. Lateral side to sides for eight. Hit right. In three, two. Let's go. It's right. Left. Nice work. Right and left. Awesome job. Come on, it's only eight. And you have three, two, one. Yes. Team, walk it in. You ready for your cardio? We're going to move side to side or your power range. Sorry. Lateral push with a single leg bounce. So push right, jump, push left, jump. We're just going to take out the single leg jump and just give me a balance hold. Starting on your right. 30 seconds bound. Single leg jump in three, two. Let's go. Hit, jump, hit, explode. Left, right, up. Come on. Training those outer glutes. Balance, coordination, core. Single leg bound. You want to know if you're ready to run after having babies or ever coming back from a knee injury. These single leg bounds are so telling. How much power and explosivity do you have in that single leg jump? Hit it up. 5, 4, 3, 2. You're out. Nice work, Rach. I love it. Grab a quick sip of water. All right, last circuit, we're gonna put the band back on lateral squat walks and then we're gonna go right into power. Then we're gonna hit the mat for some glute bridges. I'm gonna go heavy for this last one, putting my band back on six inches above the knees, not directly on the knee joint. I'm going to use one 30 pound dumbbell. If you got lighter weights, you can rack both of them. You're going to hold it right here. Squat, squat, that's one rep. Squat, squat, that's two reps. Eight total. Or 16 squats. However you want to count it. One dumbbell at your chest, two at your sides. We go side to side, stepping to your left in three, two. Let's go. Side, hup, side, back to the right. Down, up, down. So that would be two reps. This is three you're going for right here. Remember what I said about pushing your Knee into that band. Push your knee into that band. Notice Rachel's got the back rack. I have a front rack. Front rack is going to fire up your core and front side of the body a little bit more. Nice work. You can put it wherever you want it. Awesome job, team. One more finish. This way, right? No. Yeah, this way. You're out. Right into touch and go. 10 reps. 1, 2. OK, that's where we go in 3, 2. Come on. £30. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Yes. Quick sip of water. Rest and recover. Do it again. Same thing. 8 walks or 16. 16 squats. 10. Touch and go on your back for glute bridges.

Strength will push your heart rate, right?

Strength, that'll push your heart rate. Let's go. Step to the right. Okay, pushing left in three, two. Let's go. Side, side. Back to the right. To the right for two. To the left for two. Grab a heavy glute band. Grab a heavy dumbbell or take two dumbbells. Push yourself right here. Glutes, quads, they're all fired up. Side, center, side. Nice. Come on, you got this. Back to the right and you're out. Right and right. Touch and go. Touch and go. 10 reps. 10 reps. Say yes, I can. 3, 2. Let's go. Touch, go, Touch, go. Touch, go, touch, go. Yes, team. Five, four, three, two, one. Whoo. Who's got a heavy glute band on? All right, Rach, we're gonna take you down for glute bridges and then take you through a bonus round to do the bonus round standing first and then go down for bridges. Bonus round. You ready, Rach? Let's go. Let's do it. 10 reps. 10 reps of every move. 10 reps of every move. Ten banded squats. 10, 10 Sager deadlifts per side. 10, 10, 10, 10. Strip set. One more time through every single exercise you've done today, starting on banded squats for 10. Then we hit the mat for glute bridges. We go in three. We go in two. Let's go. Ten squats. Go. Ten, nine. These are some of my favorite workouts where we come back and do the final third set as a strip set one time through. Every single move you've done today.

That's kind of like the quote unquote magic number for muscle building.

We know Three sets. Three sets. Three sets is the best for maximum muscle group growth. One more, one more. Right here. Nice work. Finish it. Sorry. You had one more. Now you got sacred deadlift. Right foot forward left toes back. 10 of them in 3, 2. Let's go. 10. That is why we programmed our progressive overload strength training program called Overload 30 to be three sets of everything. It's a two week strength building program. If you want to put on some serious muscle. I cannot encourage our overload 30 program enough. I'm going to link it for you in the description description below. It's a free two week challenge. You get downloadable PDF with tracking sheets so you can track your weights and your reps and absolutely get stronger. One more here. Switch your stance. Left, forward, right back. 10 in three, two. Let's go. Go 10.

I've never been more sore in my life than when we filmed that program.

Oh yeah, like especially the leg days. Yes. If you like this leg day, you are gonna love Overload 30, baby. Come on. Hinge and stand for four. Three. That band comes off in two and one. Take the band off. I didn't even stand up on that one. Whoops. My bad. Split lunge, 10 per side. Right leg forward, left leg back. We'll do split lunge, curtsy lunge on the right. Then we'll switch it. We go in 3. In 2. Let's go. 10. Go 10. 9. Nice. 8. You got this. 7. Stay with it. 6. That grip is getting heavy. That knees making a nice little sweat mark on the mat. For three. For two, for one. Curtsies in three, two. Let's go. Go ten.

We always say that's when you really know if your shin is sweating. That's when you're like, oh, this was a kick butt workout.

When the shins start to sweat is when you know it's a kick butt leg day. Woo. Literally. 5, 4, 3, 2, 1. Whole banana. Set it out. Shake out the grip. I got sweat just pouring. I gotta wipe it off before we hit the left. Here we go. Left foot forward, right toes back. 10 and 10. In three, two, go. 10. 10. 9. You got this guys. 8. Stay with it.

All those workouts, I feel like you have to break it down.

Just 10 at a time, one rep at a time. Building stronger, beautiful legs to support you every day. Two more. One more. Step it up and curtsy. Three, two. Let's go. Sometimes you got to build in the discomfort. I'm feeling uncomfortable right now. Getting uncomfortable is not a bad thing. It increases our tolerance for discomfort. It increases our resilience. The most successful people usually have a higher tolerance for discomfort. Can you sit in this fire for two and one? Sumo squats. You can always drop down to one weight and always drop down to one weight. Heels in, toes out. You have 10 sumo squats. 10 lateral squats. We go in three. We go in two. Grab your weights. Sumo squat down for 10. Nine. Nice work, guys. Eight. Seven. Stay with it. Six. Draw those inner thighs up and in. You're crushing it right here. Last three. Last two, last one. Stand up one weight, lateral toes. Face me slightly in. We say this, Rach, third set. It's the best that, baby. Come on. Ten of them. Three, two. Hit right. Ten. Nine, eight. You got this. Seven. Stay with me. Six. Five, four. Three, two, one. Lateral squat walk. Put the band back on. You're gonna keep the band on for these last two moves. Last two moves and then you're on the ground for glute bridges. We're just doing 10. Each squat counts as one. Each squat counts as one. Lateral squat walks. Grab your weight, you're there. In three, two. Let's go. So it's one, two, back to the right for three, four, back to the left. Five, six, back to the right. Seven, eight. Nice. I feel like we gotta finish with 12 because we gotta go back to the right for one and two. Touch and go for 10, and you're on your back. Let's go. Let's do it. 2. Go 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Woo. Holy bananas. Holy bananas.

Only Lindsey would be like, here's a little burnout. It's 100 reps. No biggie.

You got 100 reps. Close. Holy bananas. Close 10. Yeah, you're right. 10 times. I mean, that was 80 reps. We just did 80 reps as your burnout round.

Feel accomplished?

Yeah. You ready to hit 100? Let's hit 100, dumbbell. Glute Bridge. Heels are tight. Band is on. Knees in line with hips. Glute bridge for 10. Glute bridge for 10. In three, two. Let's get to 100 reps. Go 10. It's gonna get you to 98. Seven, six. Hips are gonna stay high. In five, four. Hold the hips. Abduction with the band. In three, two, one. Hold it high. Just the band goes out an inch. In an inch. Out an inch. In an inch. When I say in, you're never taking tension off that band. There is constant tension on that band. Hips are high, hips are level. Squeeze the glutes, squeeze the hamstrings. What would it look like if I said five more? Yes, you can push five. Five. Combo move. Three. Lift and abduction in two, one. Ready for 10. We go down, up, out, in. That's one you have 10. This is what gets you to 100 reps right here. The hundred rep finisher. That's what we're gonna call this workout. The hundred rep finish, or glutes are on fire. Yes, they are. Out. In halfway. You have five left. Yes. You can take it. Down, up. This is it. No bonus round after this. You already did it. Out, In. Come on. What would it look like if I said three? Stick with it. Down, up. Two. You have one more. Down, up. Out. In. Holy bananas. Drop your hips. My outer glutes are on fire.

Yeah.

So stinking proud of you. So stinking proud of you. Band's gonna come off. We're gonna come up over to Tabletop. My outer glutes are on fire. We're definitely gonna stretch those. Whoo. Leg day. What'd you think, Rach?

Not joking around. No, not joking around. We fit a lot into 30 minutes. Yeah.

If you haven't tried the original, try the original. Let us know which one you like better. We always love the little. Like a B test.

Yeah, the comparison.

Drop the belly, lift the chin. Reverse it. Spine goes up towards the ceiling. Pull the hips to the wrist. Do it again. Drop the belly, lift the chin. This time, just wag your tail a little bit. Shake out those hips. Reverse it. Nice tabletop position. Flat back, neutral spine. Left leg is going to draw a half circle up and over. Take it outside the right leg and just push back. Hello, outer glutes. You're sitting into this. We call this the hurdler stretch. It's like you could. It's like a version of half pigeon, but. Holy bananas. Do you feel your outer glutes? I love this stretch after anything with a glute band on my legs. So good you can hang out here. Definitely gonna want to come back to this one tomorrow. Way to go, team. Way to go. You did it. 100 rep burnout. Who knew? I didn't honestly even have that plan in my head.

Lindsay just goes rogue sometimes.

You guys didn't know Rachel was looking at the shoot plan and going, what is she doing?

Well, I said, where's our rest?

That's what I was thinking. Rachel always wants more rest. If you're on team Rachel and you want more rest, comment below. When we're filming live, there's no pause button. There's no space to bar. There are days I want a space bar too. You can always hit pause at home. You can always slow this down. Take it at your pace. It's your workout. We'd love to know what you think. Of the reps versus timed intervals. Two more seconds here. Big inhale through the nose. Big open mouth. Exhale. That feels good. Way to go team. Bring it back. Swing it all the way up and around to your booty. Hamstring Stretch legs, go long. Pull your toes back towards your face. Sit up nice and tall. Big reach up. Inhale, exhale. Hinge, hinge, hinge, hinge, hinge, hinge, hinge. Feel that stretch in the back of the hamstrings. Now let it go and reach for the toes, the calf, the shin, whatever you can reach, whatever is accessible for you. You can round through that spine, lengthen through the hamstrings. Way to go team. So proud of you for showing up and putting the work today. That was not an easy one. Butterfly stretch, soles of the feet to touch. Hit those inner thighs that we hit in those laterals, those sumos. Sit up nice and tall on your sit bones. Roll the shoulders down and back. Drop your knees towards the mat. Open up those adductors. Way to go. As I said, if you love this workout, you would love our Overload 30 program. Two week progressive strength training program. Progressive overload. Gonna link it for you in the description below. Make sure you check that out and if you like this format, we have an arm day that matches it. We got an arm day that matches it that you can pair onto your your week, this week or any week. And I'm gonna link that for you in the description below too if you want to check out that arm workout. Have a great day, you guys. We're loving to see you back on the mat. We're loving to see. That made no sense. This is how I feel after leg day. No sense. We'd love to see you back on the mat for another workout soon. Awesome job knocking out leg day. If you loved it, hit subscribe to my YouTube channel. I've cued up the arm workout that matches this format for you right here if you want to give that a try. Otherwise, my two week strength training program overload 30. You got to check it out. It's in this playlist. It's entirely free. So no excuses. Join me and get stronger. Have a great day.