45-Minute LEG DAY Workout for Women | At-Home Dumbbell Workout (that Burns 500+ Calories) 🔥

Hi, I'm Lindsey Baumgren of Nourish Move Love. And today we have a 45 minute leg workout using dumbbells rep drop format. We're gonna talk more about what that looks like, but first let me introduce you to Rachel. Hi, everyone. She is the dietitian with the Minnesota Pork Board. She's joining us for today's workout and she's gonna be sharing some fun facts about pork. We love fun facts, like how to choose your favorite lean cuts of pork, favorite pork recipes, all that good stuff. So stay tuned. We'll be sharing that throughout this workout. In the meantime, let's talk about today'. It looks like this, you guys. All you need equipment is dumbbells. We're going heavy today. If you can, I'm going to show you options. If you have light dumbbells, how to make it harder. If you have heavy dumbbells, grab them because you're going to use them. I have some £25 and £15 I'm going to use. You can always use what you have at home. And we're also adding one of these mini loop resistance bands. If you have one, you can add it. If you don't have one, no worries, you're not going to need it. But it's just going to add some intensity and help activate our lower body and our glutes. Today's workout is five circuits each circuit. Cons Two to three exercises done in a repetition drop format. You'll do each exercise 14 reps and then you'll do it for 12 reps and then you'll do it For 10 reps. You'll close out that circuit. I have some fun burnout exercises to throw in between. And we're going to get through all five circuits, hitting every muscle group in your lower body from the glutes and hammies to the quads and thighs. Adductors, adductors. We're going to hit the entire lower body. Are you ready for this, Rachel? Ready? She is ready to roll, you guys. It's going to be a lot of fun. Let's get ourselves started with a good body weight warm. And we're going to add the mini band for a little glute activation towards the end of our warm up as well. All right, let's go ahead and start. Feet are shoulder width distance apart and we're going to go right into squats. So you're just sitting back into a squat. Stand tall. Let's talk through our squats because you're going to do a lot of squats. Today, right, lower body, chest stays up, ground down through my heels. Push and stand through my heels. Always think about wanting to wiggle your toes. If I had a small stack of paper, I should be able to get that underneath your toes. Knees drive out towards the pinky toes. We're going to add a resistance band, which is going to help you keep those knees driving out. Okay, right here, you got four. Nice work. Stand tall in three. There you go. Two and one. Stand tall. Walk it in. We're just going to go two knee hugs. So pull your right knee up and just give it a hug hug. Switch out. Other side. Hug, hug. Challenge that balance. Engage that core. Core is engaged in everything we do today, especially when we take those dumbbells to a front rack position on our shoulders. Hello, core. Right, two more each side. Hug, hug. There it is. Hug, hug. Give me one more each way N. Nice. Just opening up those hip flexors. Getting some range of motion. Let's go nice and wide. Heels in, toes out or toes slightly out. Let's just push side to side. Hit those inner thighs. We're going to do lateral lunges today. Squats, standard lunges. You're going to move in all planes. Deadlifts, you're going to get it all right here. Push for four. Three, two, one, sink. Nice and low. Hands go to the ground. Hips go high. Take a nice wide forward fold. Open up that posterior. Chain your hamstrings. Nice. Right here. Walk your hands over to one side of the body. You're going to do both. Turn your toes. You're going to find a lunge position. Rise up in the in this low lunge position. Pulse it down right here. Open up this hip flexor. Pulse. 8, 7, 6. There it is. 5, 4, 3. Full range lunges right here. Take it all the way down. Stand tall. Lunge and stand. Driving through that front glute, squeezing that front glute. Lunges. Dropping that back knee to the ground. Most common error we see with lunges is too wide of a step back. That dips into my low back. Okay, Step it back. Drop straight down. Shoulders stay stacked over hips. Nice. We're going to talk about lots of good form today. Two more right here. Because we want good form through all these exercises. As we grab heavy weights, let's hold that lunge position, take our hands to the ground, plant your hands inside your foot, and then you're going to windmill your arms to the sky. Take a nice easy twist here. I'm dropping my opposing hip towards the ground. Opening up my hip. Flexors for good range of motion throughout today's squats. Hold for 3, 2, 1. Plant the hands down. Let's go ahead. Step back down, dog. Oh, that feels good, right? Nice little stretch and shake. Walk your hands back to meet your feet. Roll up one vertebrae at a time. Back to center. Nice. Let's go side to side squats. So step side, center, side, center. Right there. Side, center, side, center. Give me four. Nice. Three, two, and one. Take it back to that nice wide stance. Sink down in those hips. Take a nice wide forward fold. Walk your hands over other side. Low lunge. Rise up. Find that nice low lunge position. Pulse those hips down. So right here, I'm in a nice long lunge. My back leg is a little bit longer than it would be in a normal lunge. Just opening up this hip flexor. Okay, we're gonna go full range lunges in 3, 2, 1. So take it down. Stand tall, lunge. This is where I shorten my stance. Shorten my stance. Dropping my back knee towards the ground. Stand tall. Squeezing through that front glute. I always think about making a fist with that front butt cheek. Drive through the heel. Drive through the glute. You have three. There it is. Two. Last one. Let's step back. Hold that lunge. Step back. Hold that lunge. Take the hands down to the ground. Plant them inside your foot, and take that nice easy twist. Other side. We're doing this wrong. Our back side's always to the camera. Here we go. Hold it here. Drop the opposing hip to the ground. Hold for 3, 2, 1. Step back down, dog. One more stretch out right here. Walk those hands back to meet your feet. Find a forward fold. Stretch out those hamstrings. Roll up one vertebrae at a time. Nice. Stand up. You're gonna put your ban. If you have one quick little glute activation series with the band. Band is going to come up six inches above the knees. Never on the knees. On my quads, my thighs. Okay, Never put the band on a joint. Now keep tension on the band. Right into squats. First exercise. Down, up. Weight is still driving through my heels. This band is creating tension on my outer glutes. Okay, Those are my abductors right here, activating my glutes. The band helps activate the muscles that are working because the tension is already there. Tension is created right here. Push the those knees out towards those pinky toes. Down. You have four. Nice. Three. You're gonna hold it low in two. And hold that squat nice and low. Can you wiggle your toes for me? Wiggle your toes. Sit your booty back. Now pulse that band. Open, open. There it is. Open. You have 8, 7, 6, 5. You got it. 4, 3, 2, 1. You feel that outer booty burn? Quads are burning. Okay, pretend we have dumbbells right here. We're gonna go two walks to the right, two to the left in a squat so it looks like this. Down, up, down. Other side. Down, up, down. To the other side. There you go. Side to side. Two squats each way. It's a squat walk. We're gonna do these with some dumbbells on our shoulders today. Yes, it's gonna be good. It's gonna be really good. Nice side. Up, side. Let's finish it off. To the right. Right up. Hold it low. One more time. Hold it here. Just hold it here. Pulse that band for eight. Seven. This is it. Six. Final part of that warmup finish. Three, two, one. Stand tall. Band comes off.

You are feeling the burn.

Feeling the burn. Yes. That's what we like, you guys. All right, get the band off. You're not going to use it for the first set? First set, all you need is one dumbbell. Grab some water if you need it. I'm going to walk you through your first set of exercises using one dumbbell, focusing on the lower body. First move is a good old goblet squat. Okay, feel a little bit wider than shoulder width apart. Toes go slightly out. Just sitting back into a squat, holding one dumbbell at the chest. Now, if you have lighter dumbbells, you're going to take them in front, rack them. If I have eights, fives, whatever I got, use two dumbbells. If you have a heavy dumbbell, take one to the chest. Goblet squat is your first move. And then we're going to go hand switch, lateral lunges, and then we're going to put it together. 14 reps. Are you ready, Rachel? I'm ready. Your lower body workout starts now. 14 reps. Goblet squats in three, two. Let's go. So sit back, stand tall. Squeeze. That's one, two. So you're doing 14 of these. Remember, think about wiggling those toes. Can I get a small stack of paper underneath them? Chest goes up. Always think about keeping my heart above my hips. Heart above my hips. Use your legs. Stand tall. Squeeze. Pretend you still have that band on. Knees drive out towards the pinky toes. Right. Come on. Four more right here. Four, three. There it is. Two. Last one. Nice. Take it nice and wide. Hand switch. Keep that one dumbbell. It's a hand Switch. I'm going to show you. Right here. Side, side. Switching that dumbbell hand to hand, if you can. Okay, Again. Lighter dumbbells. Just take two dumbbells right there. We're gonna go to our right. 14 reps. Each one counts as one. It's gonna go fast. You're on in three, two. Here we go. One, two, three. Chest stays up. Sit the hips back towards that wall behind you. Chest stays up. If you got a name tag on, I want to know what it is. Right here. Push. Push. Constant tension on the lower body. Come on. Two more. Let's go. Side finish. You're out. Nice. Put it together. One dumbbell. Hold it the long way. I'm going to show you. It looks like this. Lateral lunge squat. That's one. Other side. Lateral lunge squat. That's two. Side, side. Each side counts as one rep. 14 of them to the right. In three, two, go. Lateral lunge squat. That's one. Lunge. Hup. Squat. That's two. Nice work. Pushing those hips back towards the wall behind me on the lateral lunge. And then stand tall. Chest stays lifted. Little narrow squat. Narrower stance means my feet a little bit more narrow than they would be on a normal squat. Always good to challenge yourself, right? Range of motion is going to look different for everybody on squats today, okay? You do what works for you. We're going to show you some awesome mobility. Cool down at the end to help you get more range of motion. Nice work. One dumbbell right here. Again. You could always have two if you have lighter weights. How you doing, Rachel? Four more. Yes. Come on. There it is. Side, up, down. One more each way. Finish. Side up. Last one. Other side. Side up. Squat. All right, there it is, you guys. Those are your three moves in circuit one. Ready to repeat them. Dropping reps. Only 12 per side this time. 12, 12 total goblet squat. Get it up. 12 reps. In 3, 2. Let's do it. Here we go. Down. There it is. 12 reps. Come on. Inhale, down. Exhale. Stand. One heavy dumbbell right at the chest. Don't let that dumbbell pull you forward. Keep the weight. Come on. Yes, you can. Dropping reps with each set. Trying to stay with that same weight. Let's go. Two more. Two more. Down, up, down. Nice. Right into those hand switches. Nice wide stance. Toes slightly out to your right hand. Switch. Lateral lunge in three, two. Here we go. Side, switch, Side. Come on. It's fast and furious. There's only 12 total. Chest stays up, hips are back, legs are low. Let's go, let's go. Adding some coordination with a little hand switch. Don't drop that dumbbell on your toes, people. Come on. Last one. Nice work. Okay, we're up. Walk it out. Final lateral lunge. Dumbbell goes a long way. We'll go to the right again. Lateral lunge with a squat. Three, two. Here we go. Give me the lateral. Bring it up and squat. Nice. Lateral. Other side. Up and squat. Side to side. Sit in. Got a little bit of time here, a little bit of time here. So we're gonna go to Rachel. Rachel, favorite recipe with pork in it.

Oh, that's a good one.

There's so many.

But I think my favorite is to marinate pork chop with either some type of citrus. I'm a type of I'm a girl fruit.

I'm with you. I'm with you. My husband loves pineapple. So a good pork and pineapple recipe, right? Nice. I like it. You guys, awesome job. Awesome. One more each way. Let's finish strong. Side, up, Down. Last one. Last one. Side, up, down. Nice work, you guys. One more time through. Only 10 reps this time. 10 reps remove and we are moving on. You got this. One more round. All right. You guys gonna earn that burnout and then that water break. Goblet squats right here. Ten of them. It's gonna go fast. You're on in three. Two. Let's do it. Down. Up. Two. Come on. Three. There it is. Four. One rep at a time. Close up this circuit right here. Last time you do Goblin squats. Try and go heavy if you can. If I was at home, might reach for the heavier dumbbells. You got one more up. Lateral hand switch. 10 of them. 5 per side. 3 to the right. In 2, 1. Let's go side. Side. 3, 4, 5. Knock it out right here. Come on. 7, 8. 9. 10. Slow and steady lateral lunges for the last time. 5 per side. We go to the right in 3, 2, 1. Lateral lunge squat combo move. Oops. Have my dumbbell up. Let's go. Down, down. Then bring it up for the squat. There we go. Take it down for the lunge, up for the squat. Nice. Five per side. Come on. Okay. Be kind to your knees. How do I be kind to my knees? Okay, keep the knees behind that front toe that. Use my hips to sit back and empower off that standing glute. Use your glute, not your knees, to stand you up. Power through the heel up. We don't want our knees exploding out of our knee sockets. You guys Strong glutes right here. Nice. Two more. One more each way. Down, up. Last one, last one. Ready? Side up. Nice. Drop that dumbbell. Burn out, burn out. 30 seconds. Lateral lunge with a knee drive. We're gonna go just on the right side. Lunge up, lunge up. You choose. You can go slow or you can go fast if you want to get that heart rate up. Lateral lunges with a knee drive. 30 seconds. Just to your right. In three, two. Let's go. Down, Drive down. Activate the core right here. Down. 30 seconds. And then have a little mobility challenge for you. Because lower body is so often focused on strength, we gotta focus on mobility, too. Mobility is our range of motion. I'm gonna show you a move after this that is quite challenging. Rachel and I both agreed we're not going to do it well, but we're gonna do it. You got five seconds here. Come on, finish. Four, three, two. Can you hold this knee drive? Hold your right knee lifted. Find the balance. Can you shoot that right leg out? Squeeze the quad top of your thigh. This is a single leg pistol squat. Not gonna do it. Well, we're gonna do it right. So you're gonna sit back, bend into the standing leg. Rachel's gonna stay facing you. I'm gonna go to the side. You can always set this leg on the ground. Trying to get as low as I possibly can right here. Not rounding out. Come on. Keep that core up, keep that chest up. You got five, four, three. Can you get a lower? Two, one. Oh, burns. Right? That is a good mobility challenge. Trying to keep Those hips square. 30 seconds on the other side. Lateral lunge in three, two. Let's do it. Lunge. Knee drive. Now, if that knee drive doesn't work for you, Tap it. Lunge. Lunge. There it is. Come on. 30 seconds, and then we're gonna hold it. Mobility challenge on the other side. And then you get a water break. Earn that water break, you guys. Earn that water break. Challenge yourself to do something new today. Chances are you probably haven't done a pistol squat in the last 30 days. That's why you're here, right? Do something new. Come on. Five, four, three, two, one. Find that balance. Pull that left leg up. Shoot it out. Flex the quad. Flex your foot. Flex the quad. Top of the thigh. Now, can you sit back into the standing leg? How low can you get? You can always set this leg down if you need to, or keep it up. Come on, find it. Put those arms out for balance. That standing leg should be on fire. It should be shaking. Can you give me eight. Seven, drop an inch. Six, five, four, three, two, one. Oh, I'm tapping my quad because it's burning. Shake it up. Grab some water, you guys. Nice work. Circuit one, plus your circuit one, burnout done. On to circuit two. Deadlifts. My favorite exercise, focusing on the hamstrings and glutes. Right here, this part of my body. Posterior chain. Really trying to squeeze where my hamstring meets my glute. Right there. That's what I'm trying to squeeze throughout this exercise. Okay, grab yourself some heavy dumbbells if you have the opportunity to. Okay, five heavy dumbbells. Staggered stance. Right foot forward, left toe taps. 80 here, 20 kickstanded here. Hinge forward. Trying to keep this leg slight bend, right squeeze. Stand tall, squeeze. Down, up. Now, if I have light dumbbells, I'm going to keep tension and go faster. So it's down half, down half. That's how you're going to make it harder with light dumbbells, heavy dumbbells, follow me. Kickstand the left toe. Majority of the weight is that front right heel. You ready? Yep. 14. In three, two, one. Hinge, hinge, hinge. Stand tall, squeeze. Hinge, hinge, hinge. Stand tall, squeeze. When I say hinge, you keep going. Rachel, I'm going to show you from the side. I want to push those hips back, back, back towards that wall behind me. Squeeze. Weight stay snug to the body. If I have oranges in my armpits, I am crushing them, keeping a nice, flat back, neutral neck. Inhale, down, exhale, Stand. Putting tension on that front hamstring. Okay, squeezing where my hamstring meets my butt. Dumbbells are tight. Core is tight right here. 4. Finish. Come on. 3. Let's go. 2. Last one, last one. Down, up. Same thing. Switch it out. Other side. Left leg forward. Right toe pops behind me. 14, you're on in three, two. Here we go. Deadlifts. Other side. It's a good chance to catch your breath. This is a slow and steady controlled movement, especially if you have those heavy dumbbells. If you have lighter dumbbells, you can move more rapidly, but keep constant tension on that front leg. Inhale, down, exhale, stand. Dumbbells just glide right down the body. Right up, right down. Now, range of motion is going to look different. Some of you might get down to the ankle or to the floor. Some of you might get to your knee. It's all about hamstring mobility. That's okay. You got four left. Let's go. Four, three. There it is. Come on. Two and one. Shake it off. Double leg deadlift. Clean squat. Looks like this double leg hinge back just like we did, but both legs are forward. Deadlift. Get under the weights. Clean squat. Totally bananas. These heavy weights are gonna kill me. 14 reps. You're on it. Three, two. Let's go. Give me the deadlift hop. Get under the weight, right into it. Deadlift right under them. So how do I do that? My hips are powering the dumbbells up. Hips power is a quick clean and snatch. Take it down. Get those dumbbells up to the shoulders. Drive my elbows up. Take it down a little bit clunky with these big, bulky weights. So you notice my feet change, right? Let's talk about my feet. I go narrow on the deadlift, and then I go slightly pop them out for the squat. Narrow on the deadlift. Heels pop off the ground. They go a little bit wider for the squat, okay? Heels should pop off the ground. That's what's driving these dumbbells up. It's one clean, fluid movement. Now, if you're, like, not there yet, that's okay. You do this. Deadlift up. Squat. Up. Deadlift up. Squat. One more, one more. Down. Up. That's your modification. Set them down. Shake it out. How you feeling, Rachel? I'm feeling the butt move is gonna raise your heart rate, right? It's gonna raise your heart rate. Strength training, but heart rate is rising. Okay, you guys. Deadlifts. Other side. Slow and steady. You're gonna catch your breath right here. 12 reps. 12 reps. Remove. Let's do it. Right leg forward. Left toe pops. You're on in three, two. Here we go. Down. Inhale. Down. Exhale. Pull. 12 of them. Catch your breath right here. Find a cadence that works for you. Down. Push the hips back. Push the hips forward. Okay, runners, this one's for you. Hips and glutes, power generating muscles. That's what you're working right here. Hips, glutes, hammies, power generators. Come on, come on, come on. Yeah, there it is. Nice work, nice work. Let's go. Two more, two more. Down, Up. Last one, last one down. Switch out your feet. Left foot forward. Right foot popped. 4. Here. 10. 10. 12. 12. You're on it. 3, 2. Let's go. I always say, if you've been following along with my workouts, you know, math is not my strong suit. But you know what? I do my best. And that's all you can ask for, right? Keep trying. You'll get better. Any Daniel Tiger Moms out There. Hey, yo. Right? Starting to get over Daniel Tiger. My son's like three and a half now, but I still like the songs. You know when you feel so mad you want to roar? Take a deep breath and count to four. All of them. They're so good and they work. Two more, two more. Down, up. All the way down. Squeeze. Stand tall. Okay, guys, shake it out. It always feels good to shake out those dumbbells, but we're going right into that double leg, two legs. Deadlift option. Stay here and squat. That's option one. Option two, Deadlift. Give me the clean heels. Pop off the mat. Let me show you from the side. Deadlift. Heels. Pop up. Get under the weights. Drive tall. Elbows are up. Elbows are up. Okay. It's a complex move. We'll break it down in an Instagram story for you guys when this workout goes live, because I feel like that would be real, something really good to do. Okay? Deadlift. Clean squat. You have 12. You're on in three, two. Let's go. Give me the deadlift. Weights are close to the body. Heels pop. Power push right here. Deadlift. Power push. You're a power lifter, Rachel, what are your cues for this? Well, I don't usually clean, but I.

Do a lot of deadlifting.

Okay.

So just making sure that back stays.

Tight.

Especially when you're going up.

Yep, yep. Gotta keep that nice flat back. So important and how we get that flat back, tight core. Okay. If your back is hurting after this workout, head over and do some core workouts. Drop to lighter weights until you're ready to go heavy. Okay? Come on, come on. Whoo. Two more, two more. We got this team down. Big and powerful. One more, one more down. There it is. Set them down. Shake it out. Nice work, Rachel. One more time through. Who said you needed cardio? This strength training. When you're moving at this pace, get your heart rate up, right? This is what we call strength hit. Okay? One more round. 10 reps, right leg forward, left toe pops. You got 10 of these Sager dumbbells deadlifts. It's gonna go fast. 10 in three, two. Let's go down. Now I know why we haven't filmed a lot of these heavy lift heavy workouts on the blog. Because one, heavy dumbbells can be hard to come by. Okay. But I encourage women, especially lift heavy. We start lifting, losing muscle mass, we start losing strength at the age of 30. Right? That's crazy. Okay. It takes so long to build, but it's so easy to lose lifting. It's good for our metabolism, our bone density. Come on. What would it look like? One more. Yes, you can. Down, up. Okay, switch it out. Other side. Left foot forward. Right toe popped. You're in it. Ten. You're on in three, two, one. Right. And that's why refueling is also important. Because right now we're breaking down muscle mass. So we're going to refuel. Lean sources of protein. Some of your leanest cuts of pork, you look for the name loin or chop. Am I right, Rachel? Exactly.

Always look for that chop or that loin. Get a super lean cut of protein.

Nice.

It's great for refueling after your workout.

One more.

Start that recovery process.

Shake it out. Okay, guys, this is what I call the big Kunis. The double leg deadlift with the clean again. You can always take the clean out and just give me a squat. Ten of them. You in? You in, Rachel?

Let's do this.

Let's do this. I like her attitude. She's going to be a favorite on nml. I know it. Okay, here we go. Deadlift with a clean squat. You're there in three, two. Let's go. Ten. Right here. Down. Power up. Heels pop off the ground. Okay. Feet are narrow. Deadlift heels pop up, drive the weight. Front racket. Elbows drive high. Okay. Knees go out. Take a nice wide squat. Pop it back in. Narrow on the deadlift. Pop and push. Wide on the squat, narrow on the deadlift. Okay, let's talk about the difference. Deadlift, hips back. Okay. Squat. Hips down. Deadlift. Hips back. Squat. Hips down. You're in it. You are doing it, you guys. And you only have three left. Yes. You can talk to myself. Mostly. Come on, come on. These weights, these 25, they're heavy. They're heavy, but you only got one more. One more, one more. There it is. Dumbbells down. That's loud. Those are heavy weights. Like in the gym, right? Okay. Burnout with the band. Burn it with the band. It's going on your calf and ankle area. Okay, let's burn it out. Calcium ankle area right here. Not on my knees. Calfsion ankle. We're staying on that Hammy and the glute. We're going to isolate it. Standing on my right leg. Left leg. Flex my foot. Lift. Side leg. Lift. Five to the side, five to the back. Two times each leg. Yawn. Yep. Find your balance. You can always grab a chair or countertop. You're on in three, two. Let's go. Lift. Tap. That's 1, 2, 3, 4, 5. Take it to the back half. 45. 45. Kick that glute back. Keep that foot flex. Drive your heel back to Rachel. Last one, back to the side. To the side. 5, 4, 3. If you don't have a band, you're still doing this. Two and to the back. Kick it back 45. Back to Rachel. Ah. Find your balance. 1, 2, 3, 4. Let's hold it straight back. Take these hips, square them up to me. Kick this leg straight back and pulse it up. Pulse, pulse. You didn't see this one coming. Bonus move. Flex that heel for 10. Nine. Squeeze your butt. Squeeze your hamstring. Come on. Four, three, two, one. Other side. And that water break is there for you. Okay, standing on the left leg. Right leg kicks out for five. Let's go. Five, four, three. Oh, you'll notice one side's easier. This is easier for me. Okay, straight back 45. 2, 3, 4. Keep that core tight. 5. Let's go back to the side. 5, 4, 4, 3. Hello. 2. Do you feel those other glutes burning? Last one. Take it straight back 45. Ha. Come on. This and that. Straight back pulse, and you're out of here. One more, one more. Okay, square those hips to me. Nice. Bend in the standing leg. Shoot it straight back. Lift your highest point from here and pulse. Pulse up, pulse up. Squeeze your back foot. Put your hand cheek on your butt and feel that muscle for 10. 9, 8, 7. Find that balance. Let's go. 5, 4, 3, 2, 1. Ah. You're out. Band comes off. Actually, band is gonna stay on, but we're gonna grab water in between so you can take it off. Take your band off. Grab some water. Water break. Water break. You earned it. Two circuits down. Okay, our heart rates are high from strength training. Let's talk about heart health. Strength training is good for heart health, as is cardiovascular endurance. How about pork?

Awesome for heart health. Low in sodium and higher potassium, which is great for those people that are conscious about their heart.

Okay?

So perfect for those.

And I do believe it is recommended.

By the American Heart Association.

Yeah, I think they're like. And you guys have heart healthy. There's heart healthy recipes, like, approved by the American Heart association on the MMPORT website. Right?

Exactly.

Yes.

You can find lots of recipes. Recipes, Lots of variety.

I like it, you guys. I like it. Okay, we're moving on circuit number three. You're putting this band back on. Grab your dumbbells first. Unless you're gonna waddle around your room, grab your dumbbells. You want to use. I'm going 15s. Okay, I'm putting this on my thighs. So six inches above my knees. Again. Band never goes on my knees. Joint friendly, right? Okay. It's gonna go right there. We're going side, center, squat. We've done this in a leg workout before, so you might be familiar. You're gonna front rack them if that feels good for you. Elbows are high. It looks like this. I'm going to show you. I go right center, stand. That is one. We're going to stay on this side. We're going to step to the right the entire time. You have 14 reps. Are you with me? We'll do the left side the second time through. Actually, no. We're going to alternate. I'm sorry. We go right, center, stand. Left, center, stand. Right, center, stand. Left, center, stand. That's what you're doing. We're alternating sides. You with me, Rachel? Yep. To your right. And three, two. Let's go. So, right, center, stand. To the left. Left, center, stand. Right, center. Keeping constant tension. We're changing the time under tension from a normal squat, right? You got to stay lower longer. Legs on fire is our ultimate goal. Don't let those weights pull you forward. Keep those elbows up. Keep those elbows up. Cores turned on. Front rack position. Core is on fire. Four more. Two more each way. Side, center. Let's go. Let's go. Finish. Yes, you can. One more. Side, center. You gotta finish on your left side, center stand. Only two moves. This time I'm going down. One dumbbell. You can stay with that. Two dumbbells if you want. Taking one dumbbell, holding it horizontal, take a giant step to my left here because we're gonna walk those side to side squats with our band on. So side up. Side up. You're doing two per way. Sorry, Rachel. Two. Two per side. Each one counts as one rep. 14 of them. You ready? We're on in three. Two. Let's go. Down, up, down to the left. Side, up, side. That's four, five, six. Nice work. Seven, eight. Stay in it. Nice wide squat. Stretch that band apart. Drive up. Four more. Down, up, down. Finish to your right. Down, up, down. You're out. Nice work. Two moves in this circuit. That's it. Just two moves with the band on. Because they're booty burners. Okay? Down to 12 reps. Two dumbbells that side, center, stand. Side, center, stand. You ready, Rachel?

Let's go.

Front rack them again. You can always take the dumbbells at your side if you don't like the front rack. But I like to turn my abs on in every workout, so I'm Front racking up to your right in three, two. Let's go. You got 12 side center. That's six per side. Side, center. Low, low power through the glutes. Low, low power. When you see me close my eyes, that's what I do. When I lift heavy, you guys, I close my eyes. Just zoning out and pushing through, finding that inner strength to stand up because my legs are on fire. Yours should be too. That means you chose heavy weights. That's a good thing. Failure and fatigue, that's what we're all looking for. One more each way. Let's go side, center. Last one, last one. Side center. I'm going down to one dumbbell again. This time, let's take a giant step to our right, and we'll walk to our left first, okay? Hold that dumbbell long ways. Two squawks each way. Ready? You're on. Three, two. Let's go. Down, up, down. To the right. Nice. That's four. Come on, you got 12. If I had my dumbbells at home, if I was doing this at home, I might keep two dumbbells. I'm going down to one because I'm starting to feel fatigue, and I got to be able to talk to you guys while I'm doing this, right? Whoo. To the low right. And we're done. Down, up, down. You're out. Nice work. Okay, you guys, one more set, one more set. 10, 10. 10 each side. Actually, five each side, 10 each move. And then you have a nice little burnout with the band on. Yep. Looking forward to it. Let's finish it. Side, center, squats, front. Rack them or keep them at your side. We go to the right. To the right. In three, two. Let's go. Side, center, push. I love this rep drop format. I see that light at the end of the tunnel. I got left to do, but I'm sticking with those same heavy dumbbells. Trying to stay heavy because the reps drop, right. Reps decrease. I'm so stinking strong. That's halfway. Halfway, you guys. Come on. You got five left. Yes, you can stay in it. Legs should be on fire. You are so strong. Stretch that band if you got one. We're doing it. Two more. Two more. Ah. Last one, last one. Side center. Only. Bananas. There it is. Holy bananas. Holy bananas. Holy bananas. One dumbbell to the right. Two walks. Ten total. You're there in three, two. Let's go. Side. I know this is a strength based workout. Let me tell you, endurance is there. Whoo. I feel it. Come on. Stay with me. It's gonna go fast. And we got that awesome burnout for you guys. Let's go. To your right. You're done. Side up. Side, drop your dumbbells. No dumbbells. Keep your band. Keep your band ready. How we started in the warm up. Find the bottom of your squat. Hold it here, hold it here. Can you pulse that band? Open, open. Legs are on fire. I know. I'm with you. Come on. Weight in the heels. Wiggle your toes for me. How low can you stay? I'm going to show you from the side. Find that nice 90. 90. Right here. Open. You got 10 in you. Let's go, Rachel. 10, nine. You can do it, Rachel. You're so strong. Let's go. Come on. 5, 4, 3, 2, 1. Stand up. Shake it out. That burns, right? Yep, that burns. We're both going. Oh, my goodness. Oh, my goodness. Okay, band comes off. Take it off, Take it off. You're done. Okay, who guys ready for some lunges? Grab that heavy dumbbell. Heavy dumbbell. I got one. One's all you need. It's an uneven lunge. Right foot forward, left foot back. Lunge right here. Down, up, down, up. Okay, right foot forward, dumbbell. Left hand. Changing that load, trying to keep that core. Engage unilateral movement. I love unilateral movement. Okay, 14. Right here. Set it up. Right foot forward, left foot back. Remember, biggest common error, too wide of a lunge. Step it in. Drop your back knee straight to the ground. You're on in three, two. Let's go. Down. We got 14. Okay, if you're like, I got this, you could always grab another dumbbell, make it heavier. Or take that one dumbbell, shoot it straight overhead. Oh, there it goes. Shoulder and core stabilization gets a little bit harder. Okay, you decide. What do you want today? This is your workout. Okay, you got four more. Let's go. Four, three, two, and one. Step it up. Switch it out. Other side. Same thing. Other side. Left foot forward, right foot back. Dumbbell. Right hand. 14, you're on in three, two. Let's go. Drop that back knee to the ground. Down, up. Okay, driving through that front heel. Driving through that front glute. Okay, we all have a lazy side. One side's going to be easier. Options. Always take that dumbbell, shoot straight overhead. That feels more challenging for me. That feels hard. Yep. I got this. Find that balance. Come on, four more. Four, three, two, and one. Walk it up. Nice work, you guys. All right, one dumbbell. I'm gonna grab my. This one's just a little clunky. One dumbbell or two? You get to decide. I'm gonna go one. You can always have two. Hold it the long way. Okay. Lunge thruster. Lunge press. Lunge press. If I have two dumbbells, same thing. Full lunge thruster. Each time you stand up, push the dumbbells overhead. Power comes from the lower body. 14, you're on in three. Step back on your right leg into one. Let's go. Lunge. Inhale, exhale, inhale. Push again. You can do this with one dumbbell or two? I'm starting to feel fatigue, so I'm going to one. You bet. If I was at home, I'd try and have two. I would try. You do your best, you forget the rest. Name of the game at nml. Come on. Four more. Let's go. Four, three, two, and one. Dumbbells down. Nice work, Rachel. We're doing it, you guys. Holy bananas. Uneven lunges. Try and go heavy. 12 reps of everything. Down to 12. Down to 12. Dumbbell. Left hand, right foot forward, left foot back. 12 of them. 12 of them. You ready? We're on in three, two. Let's go. I was like, oh, Rachel, you're going for it. Two dumbbells. Yeah. Get it, girl. Come on. You can always go that way. You choose one dumbbell or two dumbbells. It's your workout. You guys drive through that front foot. I love this. Always seems weird to put my hand on the muscle that's working. I don't know. I learned that after postpartum core engagement, and now I just do it with every muscle. Two more. Let's go. Down, up, down, up. Nice work. Switch it out. Other side. I think it's good to make that mind muscle connection. Okay? Left foot forward, right foot back. Dumbbell, right hand. 12 of them. You're out in three, two, one. It was really hard for me to get my core to fire after having babies, so I started putting my hand on my core during every exercise to make sure it was working. Now I do that same thing with my butt, okay? So if you see me at the gym, just me touching my butt, you know, I earned this, but, right? Come on, let's go. Two more. Down, up, down, up. Nice work. Lunge thruster, go that one dumbbell, or you can have two. Front rack them. A lot of front racking. That means a lot of core right here, built into every workout. You guys. Lunge, thruster, step back, lunge press as you stand up. 12 of them, 12 of them, right? You're on in three. Two. Let's do it. Lunge. Push. Inhale. Exhale. Inhale. Exhale. You got it. Stay with it. Yes. You're doing awesome, you guys. Yes, you are. Halfway. Come on, let's go. Push. Finish strong. You were made for this. One and two. You're out. Set the dumbbells down. Last set. Set number three. Ten reps per move. Ten reps per move. Ten reps per move. All right, you with me, Rachel? Feeling it, feeling it. 10 reps. 10 reps. And then we got a fun burnout for you, dumbbell. Left hand, right foot forward, left foot back. Right here. Ten of them. Down. Up. Ten lunges. Let's go. Overhead. I'm going overhead. You can keep it down. You're on in three, two. Let's go. One, two. Come on. Core is tight. Three. Drop that back knee. Straight down. Stand up. Step. Squeeze that front button. Squeeze it. Come on. Halfway. Five, four. Yes. Three. And two and one. Nice work. Switch it out. Other side. Left foot forward. Dumbbell. Right hand, Right foot back. I did it on that side. I gotta do it on this side, Right? Find that balance. There it is. 10 of them. 3, 2. Let's go. Other arms out for counterbalance. If you're overhead. Come on. This side's definitely harder for me. Find that weakness and get after it. Find that weakness and get after it. You guys, you were made for this. 5, 4, 3, 2 and 1. Set it down. Set it down. No burnout. No burnout there. We're going right into our final set. Sumo squat. Sumo squat. We can't miss it. We can't miss the sumo. We can't miss it, you guys. Ok, circuit number five. Sumo squat. Hitting those quad sides and glutes. Set down pickup. So it looks like this. Pick them up, set them down. Pick them up, set them down. Each time is one rep. Every time you go up, down, whether you have the dumbbells or not. 14, 12, 10. Let's go. You have two moves. Two moves for single squats. Are you with me, Rachel? Ready? She is ready. Push through. My kind of girl. Right there. All right, you guys. 14. You're on in three, two. Let's go. Pick them up. Stand tall. Set them down. Okay, if you can't get that range of motion, that is okay. You go right here and you just keep the dumbbells the whole time. Okay? Rachel's got the set down. Pick up. There it is. Pick them up, set them down. You decide. If you can't get that range of motion, that's okay. Every time I stand up I'm thinking about pulling these inner thighs together. Hello. Nice. Got four more, let's go. Four, three, two, and pick them up. Set them down. One more time. Set them down. Find that sumo squat. Hold it here. Tuck your tailbone towards me. Squeeze your core. You're just going to pop the heels. Each calf raise on both sides counts as one.

You ready?

Find that low squat. Here we go. One, two. Hitting those inner thighs.

Three.

Hello, bar background. You're getting it here. Yep. Up, down, up. Holding that squat nice and low. The quads top of the thighs. They should be firing. Do you feel the shaking? Do you see it? Do you see the shaking? Come on, you got four more, let's go. Four, three, two, and one. Stand tall. Walk it off. Legs on fire, love. Finishing with that shaky leg. Feeling right? Same thing, you guys. Two moves, same thing. Set down, pick up squats. 12 this time. Only 12 of them. Find that nice sumo squat. Heels and toes out. It's gonna look different for everybody. Maybe you're narrow, maybe you're wide. Find what feels good for your hip mobility. Ready, Rachel? Yep. You're on in three, two. Let's go. Hips down. Heart stays above the hips. Hips drop. Okay, get nice and low on that booty. Then you pull those inner thighs together. Nice and low on the butt. Pull the inner thighs together. Chest stays up. Chest stays up. Heart is above the hips. Remember that. Come on. Yes, you can. It's only 12 of them. Yep. That's 10. Two more. Let's go. Pick them up. Set them down. Now drop low. Hold that squat. Hold that sumo squat. Hold it here. Tuck your tailbone. Squeeze your core. Heel pops, you got 12. Let's go. One, two. Come on. Three. Feel those inner thighs. Come on, touch them. There they are. They're working. Ha. How low can you hold? Hold in that sumo squat the entire time. Yes, you can. Yes, you can. Let's go. Two more. One and two. Stand tall. That shaky leg, you gotta do it one more time. 10 reps. 10 reps. 10 reps and then a quick, quick little burnout for you, all right? 10 reps in. A quick burnout. 45 minutes. You're getting all of it, baby. All of it. Do a squat for 10. You're on in three, two. Let's go. Come on. 10 of them. All right, you guys, you didn't show up today, okay? I don't film these videos to give you a nice lifted butt, okay? I film these workouts because working out makes me a better mom, a better wife. Two more. Let's Go. And I want to share that with you. Last one. Finish out. Get low. Hold that sumo squat. Hold it here. Ten Heel pops. Yes, you can hold low. Get a little bit lower than you think you can. A little bit lower. Now start. Ready? One, two. You got 10. Three. Let's go. Four. Shaky legs. Embrace it. Five. Halfway. You have five. Finish. Four. Yes. Three. And two and one. Stand tall. Walk it off. Nice work. Set those dumbbells off to the side. You are done with the dumbbells. If you have a mat, you can pull that into play if you want. All right? If you want, we got a good, good finisher for you, all right? Put that band on six inches above your knees. Six inches above your knees. We are finishing strong. You ready, Rachel? Okay, you're finding a tabletop position. You're going to find a bear crawl. Here's what a bear crawl is. Find a tabletop. Shoulders stacked over wrists, hips over knees. Now tuck your toes under and slightly hover your knees off the mat. Hello. Quads on fire. Hold this position. Open the band. Open, close, open, close. Right here, you have 10. 10, yes, you can. 9. Stay with it. 8. You're so strong. 7. Whoo. 6. Stay with me. 5. 4. 3. And 2 and 1. Drop down. Donkey kicks. You have 10 per side right here. Stabilize yourself. You're gonna kick. Ah. Kick. If your band comes off, that's okay. You just let it happen, right? 10 per side. You're on in 3. 2. Let's go. Kick. Heel. Heel to me. 1, 2, 3. Kick right to that side. It's a fire hydrant kick. Actually changing the name on me, right?

Five more.

Let's go. Four more. Yes, you can. Three. Burn up those glutes for two. And one. Other side. Switch it over. Switch over your tabletop. Switch it over right here. 10. Kick it to me. You're on in three. 2. Let's go. Kick. 10. 9. 8. Drive your heel to me. 7. Yes, you can. 6. Let's go. 5. Come on. Come on. Your outer glutes should be screaming. Whoo. Two more. Two more. One and two. Oh, it burns. Right, sit back. Nice work. Take that band off. Take that band off, you guys. We had some moves we didn't even get to. Means I got to film another one of these. Another one? Throw the. Actually, keep your band. Let's stretch with the band. Let's stretch with the band. We'll face this way. Face this way. All right, Rachel, we're gonna stretch with the band, so take it all the way down to your back. Nice Work, you guys. Killer leg workout. Sweat is dripping. Strong, strong legs. Take this band if you have one. Take a towel at home, put it around one leg. Doesn't matter. We're gonna do both sides. Pull it nice and taut. You're just pulling this towards your face. Hello. Hamstring stretch right there. Flex your foot. Pull it up. Oh, that feels so good. Right? So good. All right, Rachel, what should I make for dinner tonight?

Well, great recovery. We incorporate around 20 to 30 grams of protein.

Okay.

So what that could be is a pork chop, a pork tenderloin. You can whatever way you like to prepare.

I changed on you. Sorry, I changed on you. We're pulling out to the side. Yep. Pull it out to the side. Okay. Okay, so 20 to 30 grams of lean protein. What are my good sides that go with the pork chop? What are some good sides? Bring it up and over. Take it all the way across. All the way across. You're getting that outer glute right here.

So you could incorporate some vegetables. Great side to incorporate some vitamins and minerals to also enhance that recovery process. Your fruits contain antioxidants, so great for fighting that inflammation that you might get in soreness.

Nice. Right? That delayed onset muscle soreness, right? That's going to happen in 24 to 48 hours. Put it on the other foot. Same thing. Hamstring stretch happen in 24 to 48 hours. After doing this workout, especially if you went heavy, you guys, you are going to feel this. So you need to refuel with those vitamins and minerals. My favorite that's included in pork is zinc. Zinc is great for tissue repair. Okay. Great for muscle recovery. I actually take a zinc vitamin every night mixed with some magnesium because I don't get enough of it myself. Okay, let's go ahead. Pull it across the body. We'll go for that outer glute stretch right away. Right. Good for muscle recovery. Also really great for your immune system. Okay. Get those vitamin and vitamins, minerals, nutrients, all that good stuff. Okay, Rachel, I am a mom. Let's go. Up and over. You got it. I'm a mom. A little bit busy sometimes. Got two kids, a three year old and a one year old. Now give me your fastest, fastest pork recipe.

Well, I'm a sucker for a crock pot.

Yes, me too.

To put together in the morning and buy supper or dinner.

It's ready.

It's amazing.

Yes. Okay, so give me your best crock pot pork recipe. Sit up first. Sit up. Let's face here, face forward. We're going for that Nice Hamstring stretch. Sit it up. Okay, right here. Legs go long. Tuck my hips. Push your hips just like you did in that deadlift. Push your hips back towards that wall. Inhale, reach tall. Now slightly hinge forwards. Don't collapse. You're pushing your hips back, feeling those hamstrings. Flex your feet. And now you can collapse. And Rachel's gonna tell us her favorite quick crock pot pork recipe.

Well, one of the easiest way to get all your food groups in is with, like a stew or some type of roast.

Yep.

So incorporating your pork product for your protein, along with some potatoes for your starches or even a whole grain pasta. And then throwing in your fruits and veggies or mostly your veggies in there as well.

Nice heels to touch. You know what? I actually learned that during thick inhale, shoulders go down and back slightly hinge forward. During postpartum recovery, I found out why it's actually, well, stews, like, why they're so popular for postpartum, you guys, the collagen, all the things that are in there, like the stew that sits, all that collagen, all that bone broth, that type of stuff. So good for tissue and muscle repair. And when you're postpartum, you need all that good stuff. So that I found out that when I was postpartum. So fun fact, mamas. Get those shoes in. They're easy. You set it, forget it, and you get to eat it. Right?

Exactly.

Thank you so much for joining us for this workout, Rachel. Thank you. Hopefully she'll get to come back and work out with us again because I know you guys are going to love working out with Rachel on this leg workout. Thank you. 45 minutes of pure fire. I hope you enjoyed this one. Grab those heavy dumbbells. I keep encouraging you guys. Lift heavy, build strength, refuel with some lean protein, and you can find more recipes. We'll link them below here from the Minnesota Pork Board. We'll link their website. All that good stuff. Thanks so much. Have an awesome rest of your day.