New Year Workout Challenge Day 8: 25-Minute Legs and Glutes Workout (Athlete 25)

Today, we're building strong, powerful legs and glutes in this 25 minute dumbbell leg workout. It's designed to push your limits and you'll be fighting for every last rep. But the good news is it's a rep drop format. So grab your heavy weights and let's jump in. This is day eight of my Athlete 25 program, and you can get the full program when you click the link in the description below. Or better yet, tap that join button and become part of my YouTube membership community so we can sweat together, side by side. All right, team, day eight of Athlete 25. And it's all about the legs. Leg day. Tim's excited and he is back here. This is my husband, Tim. He's gonna be joining me today.

I am excited. This is gonna. This one's gonna burn.

It's gonna burn. Leg day is always fire in these program. Leg days is known to be a tough workout, and today is not gonna disappoint. Grab your heavy weights. All you're gonna need are dumbbells. Today I have anywhere from 20 to 35 pounds on set, and then I also have this plate. I'm going to be adding a small level change to make the workout a little bit harder. Getting a little bit deeper in my lunges, a little bit deeper in my squats. Tim's going to show you how you can do everything from using just the ground. If you don't have a plate, you could grab a sturdy book or something that would add a slight elevation change to make your lunges a little bit more challenging. All right, you guys, today's workout is done in a rep drop format. You have six strength moves. Actually, I think it's eight, but it's six moves. But there's. You're gonna do some on the right, some on the left. So six or eight moves, and we're gonna do each move in a rep drop format. So you go 10 reps, 8 reps, 6 reps. So we're gonna drop reps. See if you can hang with those heavy weights. As we work through this workout, we are gonna do a power circuit, Tim's favorite. We're gonna do a power circuit.

This is the part that's tough.

We're gonna do a power circuit between each set. So you'll do 10 reps all the way through. Power circuit, 8 reps power circuit, 6 reps power circuit. Ready? Let's go. Let's go. Let's get warm. We're going to start by putting that band on right away. If you have access to one of these thick glute bands you can throw it on. We're going to use it for the warm up. We'll use it for move one. If you don't have it, that's okay. We're placing it six inches above our knees right here. And we're going to start with a banded good morning. So a little bit of tension on the band. Big inhale, reach up, exhale. Hands come right behind the head. Good morning. You push your hips back and you're going to stand tall. Push that floor away. So push your hips back and stand tall. Warming up your posterior chain, or in other words, your hammies, your glutes, your low back. Push back. Push that ground away. Nice. Two more push back. Push that ground away. One more push back. Stand tall. Now a little calf raise. Tip, raise calves. Heels up, toes up. Heels up, toes up. Love doing this on every leg day. Great way to start. Strength from the ground up. We need strong feet, we need strong calves. Ankles, tibs are your shock absorbers on the top of your shins if you're going to be jumping today. Nice work. Two more up. Nice. Last one up and up. We're going to start with a basic squat. Feet shoulder width, this apart. Tension on that band. Knees, push into the band. Drop down. Knees push into the band. Drop down. Nice. Still pushing that ground away. Adding that glute band is a great way to help fire up those glutes. Especially if you've got sleepy glutes, overactive quads. Nice work. Get those glutes nice and warm. Can you get a little bit deeper with each squat? You're gonna give me four. We're gonna go to a switch stance. Squat in three, in two and one. Switch stance. So 80 here, 20 here. You're gonna squat, switch your stance. Squat, switch your stance. Here we go. Squat, switch your stance. Squat, switch your stance. Functional warmup. Getting you prepared for the moves you're going to see today. Getting this is move one. A little switch stance. Squat. Think 80% in the foot, that's forward, 20% in the toe, that's back. That's what I want you to think. You got four. Nice work. Three. Awesome job. Two and one. Let's go for some lateral walks just because they're good for warming up those glutes. Get nice and loaded. Athletic.

Two to the left, two to the right.

Nice.

Two to the left, two to the right.

We're going to move in both planes of motion today with both stretch strength and power. So we want those glutes, those Hip stabilizers nice and warm. One more set to the left, to the right. You can take that band off. Go ahead and take it down to the ground and open up those hips. Nice work, Nice work. Band comes off right here. Take it down. Gotta do some hip openers. I'm just gonna come right on this plate. Right foot outside, right hand. Easy twist. World's greatest stretch. Opens up the hips. Can you drop that elbow down towards the mat? Nice. Set it down. Switch it out. Left foot outside, left hand. Easy twist. Open up those hips, drop it down. Nice. Do it again. Here we go. Right foot outside, right hand. Easy twist. Drop it down. There it is. Nice. One more time. Left foot outside, left hand. Easy twist. Drop it down. Drop down to tabletop. Little cat cow action. Drop the belly. Lift the chin. Reverse it. Tuck the chin, spine up. Now can you take those knees nice and wide? Forearms can come to the ground. Little frog rock. We'll just hip hinge forward and back, opening up those inner thighs. If you want to advance this move, you can bring one leg off. Go for some rotation. Hip rotation. This is my favorite way to warm up for leg day. Do a frog rock with a little hip rotation. Dropping my hip to the mat, lifting my foot off the ground, taking that hip through a full range of motion. One more each way. Nice work right there. Awesome job. We're gonna go back up to standing first. Let's go for that down, dog. I love warming up my knees. Here we go. Down dog. Pedal the heels. Shake it out. Knees hover. Knees hover. Push highs. My favorite way to warm up my knees before leg day. Knees hover, off the mat. Get those quads warm. Knees hover. Two more. Knees hover and up. Last one. Knees hover and up. Walk it in. Nice work. Crushing it, team. All right, here we go. And just go for some setback. Lunges. Step back, lunge drive. Step back, lunge drive. I'll be doing this off the plate. Tim will be doing it on the ground. You get to pick your level today.

Up, up.

Nice high knees in 3, 2, 1. Let's go. High knees. Run out, run out, run out. Go. 8, 7, 6, 6. You got it.

5, 4, 3, 2, 1.

Gonna show them that pivot Cossack squat that we're gonna do. So you're gonna start here. Toes, face me. I'm gonna step back, open up, take a drop, step into a lateral lunge. Drop, step into a lateral lunge. Toes can go up towards the ceiling here. Really working on hip mobility. This is a mobility and strength move. We're gonna add today to get you training in all planes. Let's go. Drop step. It's going to be a very challenging exercise. If the drop step doesn't feel good for you, you can always go into a lateral lunge or a lateral squat. Nice. One more here. Open it up. Nice. Are you ready to get into this? Yep. Let's throw that band back on. Throw that band back on. Your 25 rep buy in. Each workout in our athlete 25 program has a buy in. 25 rep buy in is going to be a banded skater. So you want a nice band, nice and tight. If you don't have a band, you can do this with just your body weight. All right? You're just doing a skater, so push, push, push. Each one counts as one. You got 25 total. Giant step, right. You're going to hit each other here? No.

Nope.

All right, push left. Push left in 3, 2. Let's go. Hit left, right. Nice. 4, 5, 6, 7. That band should add a little tension. Wake up those glutes. Outer glutes. They're activating. Hit hip stabilizers. They're activating. Nice. Getting all those tiny, small muscles fired up right here as we're gonna get ready to work those big muscle groups, those quads, those glutes, those hamstrings.

Nice. Three, two.

Caroline says we're out. I know.

I was like, how many we doing?

Okay, we're done. Bend off. Extra. Extra skaters. Extra skaters. Bonus round. Wait. I'm gonna keep the band on. You can take it off if you want to. I'm keep it on for the first move. It's an 8020 switch stance squat. 8020 switch stance squat. So I'm going to do this off the plate. Tim's going to do it from the ground. Pick your level. Remember, we did it in the warmup. 80% in the front leg. 20% in the leg. That's back. If I have a right leg forward, 80% in the right.

One, two.

You have 10 total. I'm stepping off the plate to add a level change. Tim's just stepping back on the ground. Right foot forward, left foot steps back. 10 reps in three, two. Let's go.

One, two.

Three. Nice work. Four. This is a great way to increase intensity without just adding heavier weights. You're shifting 80% of the work into that front foot. Nice. Two more. Two more.

Two and one.

Nice work. We're gonna stay right here. Deficit lunge knee drive. Tim's just going to give you a standard lunge knee drive. I'm going to take the band off. Right foot is forward. Left foot steps back to lunge. Holding your weights. Lunge, knee, drive. Adding this little level change makes it a little bit harder. Grab your weights. Okay? 10 reps. Right foot forward in three, two. Let's go. Step back. Lunge, knee drive. Step back. Lunge.

2.

You have 10 total. 3. Nice work. 4. Go heavy. 5. I'm gonna hit you with an isometric hold in 6. Come on. Nice work. Two more, and then you're gonna either keep your weights or you're gonna drop them. You got one more right here. Down, up. Drop. Hold, hold. You can keep the weights or drop them. You're holding. It's an isometric hold, so good for your knee joints. Come on, strong. Front knee right here. Back knee is hovering off the ground. Option. Keep your weights. You've got 10, nine, eight. You got this. Seven, six, five, four, three, two. And you're out. Yeah, that always feels good, doesn't it? You want to make anything harder, just add an isometric hold. Deadlift. I'm going toes up, toes slightly elevated again. You could do this on a book. Okay, Tim's gonna give you a standard deadlift. I'll talk about why I'm elevating my toes. Deadlift is soft bend in the knees. Hinge, hinge, hinge, and stand. We go in three. Crush some oranges in your armpits.

And two.

And one. Those lats are spicy from yesterday. Yeah, nice. Activate those lats. Keep it tight to the body. Nice. Hitting the deadlift option to elevate the toes. If you have trouble accessing or feeling your hamstrings in movement, putting them in a lengthened position. By elevating your toes, it automatically puts your hamstrings in a lengthened position. It's gonna force them to work a little bit harder. Transfer a little bit more of the work right into my hamstrings. Give me a little bit more stretch. Nice work. You got two more.

Two.

You got one more. Here we go. Down and up. There we go. That's 10. Nice work, guys. All right, we're going into the deficit. Lunge. Other side. Left foot forward, right foot back. Lunging. 10 reps in three, two. Let's go. Lunge option. Add that knee drive. One.

Two.

Nice work. Three. Adding a small level change is your differentiator today, right? A lot of similar moves you saw to the leg day in week one. The squat, the lunge, the deadlift. They work and they are effective. It's why you're seeing them again. How can you make it better? Can you go heavier? Can you get greater range of motion? You got one more rep. Down, up. Nice work. Oh, isometric hold. Hold it. We got to even it out. Other side. Hold. Keep the weights or drop them. Doesn't matter. Back knee hovers. Back knee hovers. You're holding for 10, nine, eight. You got this? Yes. You can transition to your calves in.

3, 2, and 1.

Stand up. Just gonna get harder. Those isometric holds are no kidding. Calf raises. Calf raises. Okay. Can you maybe hold two weights or one? Adding the heel drop here or the elevation is going to make this harder. Up and down. You got 10 total. We go in three, two. Let's go. Calf raises. Lift and lower for one, two. Nice work, you guys. Your calves, they're not just for power. Strengthening them each step you take. Did you know each calf raise plump, pumps blood back to your heart? Gotta find my balance. Your calves are literally like your second heart. You have two and one. Literally pumping blood back up to your heart. Strong calves, they matter. Pivot, caustic. All right, here we go. I'm going to take one weight now. Hold it with both hands. You could absolutely do this with two weights if you wanted to. We'll step back my way, Tim. So you're going to go like this. Pivot Cossack. Okay. So these toes can go up towards the ceiling. You know, I'm going to do it off the. Off the plate. I'm going to add a challenge. Here we go. Step back. Pivot, cac.

In three, two.

Step back and drive out of it. Okay. This is definitely a little bit more of a mobility move. You don't have to go as heavy on this one. We're training mobility and strength today. Training in all planes. This builds mobility in your hips, your groin, and your ankles, areas we commonly get weaker in and less mobile in. Specifically as we age. Right. Pull that growing. Not if you train this move. Two more. Let's go. Last one. Here we go. Hit back. Drive out of it. Same thing. Other side. Same thing, other side. 10 reps in three, two. Let's go. Pivot Cossack toes go up towards the ceiling. That's when you're really going to feel that stretch in that inner thigh. Drive out of it. You could also do this move with just your body weight. We're going to add some power. Next we're going to go into dumbbell swings. Then we're going to drop the weights and really hit the power and get explosive in today's lower body workout. Nice work. Three more. Here we go. Three, two. You got this. One more. One more. And one. Nice work, dumbbell swings for those hamstrings and glutes. I'm going to go heavy here. Write that down on your PDF tracker, which you can download by clicking the link below so you can track your weights. It's a swing youg can use a kettlebell if you want. A hinge swing. No over extension at the top. Just standing straight up. And it's only 10 reps. It's gonna fly. We swing for 10. And three, two. Let's go. Hips, back. Stand tall.

This one.

Two.

Three.

You got it. Four. Nice work. Five. Stick with it. Six. Seven. Eight. Nine. Ten. Yes. Team. Weights are down, weights are down. Grab a quick sip if you need it. You're going into your power circuit. You have lunge jumps, 10 per leg, 20 total. That's not available to you. You're doing a step back lunge. Or you can give me split, stand, switch, switch, switch. Okay. If you don't want to go all the way to that lunge, right from that into a skater. You can give me a lateral push or a skater. You have 20 per leg or, sorry. 10 per leg. 20 total. 10 per leg, 20 total lunge jumps. You ready to do 20 lunge jumps?

Rock and roll.

Love to love them. Or don't love to love them. You're gonna do them. We go in three, two. Let's go.

One, two, three.

Come on. Lunge jumps are hard. I know they are. It's because they hit your big lunge muscle movers, your prime movers, your glutes, your quads. That's what we're hammering right here in these lunge jumps in this vertical plane, okay? They make you fatigue and they make you fatigue fast. Nice. Is that 20? Yeah. Okay, here we go, skaters. Skaters for 20. Hit.

1, 2, 3, 4, 5.

Now you're hitting smaller muscle groups. You're hitting your glute med, your hip stabilizers. You're not going to fatigue as fast in this one because you're hitting smaller muscle groups. Come on, push. Get explosive. Yes.

Three, two, one.

All right, take it up. Grab some water a little bit. Wasn't that bad.

No, no.

You're down to eight reps of every exercise. Eight reps of every exercise. Let's go. Option to put the band back on. 80, 20, switch stance, squat. 80, 20, switch, stand, squat. 8 total, 4 per leg. Put the work into that front leg. Make it hard. Grab weights. I challenge you. I like it. We're throwing the band on this time. Here we go. Right foot on your. Right foot forward, left foot back in three, two. Here we go. One. Switch it to. Switch it.

Three.

You got it.

Four.

Nice work, team.

Five.

Six, seven. You got it. Stick with it. Eight. There it is. Here we go. Deficit. Lunge. Band can come off. Right foot on your plate. Right foot forward, left foot back to lunge. Lunge knee, drive for eight on the right in three, two. Let's go. Lunge and drive.

That's one, two.

You got it. Three. Deadlift in between these lunges per side. Three more, three more.

Go three, Go two, go.

One. Toes up or both feet on the ground. Deadlift, deadlift. Crush those oranges.

Three, two, let's go.

Hinge, hinge, hinge. Push that floor away. That's one. Hinge, hinge, hinge. Push that floor away.

That's two.

Go heavy here. Hamstring is a large muscle group. Nice work. You got it. You can start to feel this in your back. Bring those weights tight to the body. Soften the bend in the knees. Come on. Nice. Two more, two more. Hinge stand. One more. One more. Hinge Stand. Left foot on. Whoo. I got a good quick shake up for the forearms. Left foot on.

Do a quick sweat wipe while we're at it.

Sweat wipe. Lunge, knee drive. Lunge, knee drive. We got new sweat towels just for Tim for this workout. And these man crushing it. We go in 3, 2, 1. I always say working out is like your body's best natural detoxify. Or talk about, like, lymphatic drainage. You don't have to do it if you work out moving your body. You guys move your body, create movement in your life. I firmly believe that. Let's go. Keep moving for three.

Two.

Isometric hold. Oh, we didn't do it on the other side, did we? 1. If we're gonna drop, hold, hold, and then you're gonna switch. You're gonna switch and hold on the other side. I forgot it. We're gonna do it. You hold it. You hold for 10. Nine, eight. Right into the other side in five, drop that back knee for four.

Three, two.

Switch it out.

Here we go.

Hold, hold, hold. Get low, get low. Hold for 10. Nine, eight. You got it. Seven. Can you drop that back knee? Final five, four, three, two. And you're out. Holy bananas of an isometric hold, right? All right. Calf raises. Calf raises. On the ground or off your plate or off a staircase. Bottom stair of a staircase throughout. More range of motion.

Three, two, go.

Eight, eight, seven, Lift, squeeze. Hold at the Top six.

This is a pretty small amount of calf raises, so you can really, really squeeze it at the top.

Yep. Gotta make them count. Yep. Nice. Last one. And lower pivot. Cossack on or off your plate. One weight or two weights. We'll go my way first. So you start toes facing me. Step back into that lateral pivot lunge. Eight in three, two. Let's go. Hit right, drive up out of the hole. Hit right, drive up out of the hole. Nice work. Getting you confident to move your body in a transverse or a pivot twist plane translates over into real life. And I'm trying to keep up with my 8 year old and his leg football skills. He can seriously cut so hard. His little agile knees. One more. Okay, same thing. Other way. Seriously, the kid can go. We go for three, two. Let's go. I think we play flag football in our yard for like two hours after school every day. My quarterback skills are getting better. They're not as good as dad. Dad is the preferred player, but sometimes he settles for mom.

You still got third kid. You got a chance.

I got a chance with the third kid.

Okay, two more.

Nice. Last one. Last one. Nice work. Grab that heavier weight if it's available to you. You got eight swings. Eight swings. Use those glutes, use those hips. These power your running stride. You want a better running stride. You want a stronger sprint. You swing for 8 in 3, 2. Let's go. Hinge swing. 8. 7. 6. You got it. 5. Stay with it. 4. Nice work.

3, 4, 2, 1.

This workout really flies, guys. It really flies in this rep drop format. You ready for your power? You've got 16 lunge jumps, eight per leg. 16 lunge jumps, eight per Leg. Yes. 16 in three, two. Let's go. 16. 15. See if I can count all the way down backwards. Not that good. Math is not my strong suit. My husband knows that numbers are not my thing.

I always got that on you.

Numbers. He's always got numbers on me. He's got a lot of things on me. Yet to beat him in mini golf, volleyball. They could go on. Here we go. Sixteen. Sixteen lateral pushes in three, two. Let's go.

Hit two, three, four, five, six.

Make it big. Make it powerful. Push side, two, side. Training up and down and side to side. You got it right here. Nice work. Last one. Here we go. Awesome job. Breathe. Grab water. You got one more time through. It's your third set and it's only six reps per move. It's only six reps. Remove. Can you go up? This is it. Guys, this is the burnout right here.

Go up and wait.

Go up and wait. Go time. It's your last stab today. Last chance at every move. Last chance at every move. Let's make it happen right here. Grab those weights. Grab those weights. 80, 20.

Oh, no band, I guess.

No band. Or band. It doesn't matter. Step back.

Left in three, two.

Let's go. Six, Five, four. Nice work. Three. Awesome job.

Two and one.

Yes, team. I'm gonna take my band off. Awesome job. Here we go. Deficit. Lunge. Right foot forward. Left foot goes back. Yes. Right foot forward. Left foot back. Six of them in three, two. Let's go. Step, drive.

That's one, two.

Nice work.

Three.

You got it. Four. Five and six. Deadlift. Toes up or toes down?

Gotta do the burn, honey. Gotta do the burn.

Huh? The burn. Oh, the burnout. Right foot forward. Left foot back. Hold it. Hold it. Isometric hold. You're holding. Hold that back. Knee down to the ground. Isometric hold, I swear. So good for joint health. 10, nine. Little bonus hold. Yes, you can. Let's go. Final five. Four, three, two and you're out. There it is. Now it's a deadlift. Now it's the deadlift. Toes up or toes on the mat. Six deadlifts. Grab your weights. We go in three, two. Let's go. Hinge, hinge, hinge. Stand tall. Soft bend in those knees. Push those hips. Back for two. Nice work. For three. You got it. Four. Stick with it. Right here. Five. Come on, one more. Nice work. Step back. Lunge. Other side. Left foot on your plate or left foot forward? Six and three, two, go. Drop the right knee to the ground. Drive up.

That's one, two.

Nice work, team.

Three.

You got it. Four. Stick with it. Five and six, drop. Hold, drop, hold. I remembered this time. How close can you get that back knee to the ground? Dig in. Right here. Come on, you got it. Hold for 10. Get that chest upright, shoulders stacked. 9, 8, 7. Drop that back knee. Yes, you can. Final five. Four. Three, two and you're out. That's right. Nice work. Calf raises on or off your plate? You only got six. You only got six. Make each squat squeeze or each pump count.

Three, two.

Let's go. Lift.

One, two, three, four.

You got it. Five. Stick with it. Six. Nice work, Pivot, Cossack. Okay, step back. Right. You only got six per leg. Oh, yeah. Let's go heavier. I like it.

Yep.

Let's go heavier. Six per leg.

In three, two.

Let's go. Step back. One.

Two.

Nice work, team.

Three.

Four, five, yes. Come on. It's just a heavy breathing at the end. Just you and the reps. Just you and the reps. Other side.

Three, two.

Let's go. One.

Two.

Come on, stick with it. Three. I'm realizing standing on this plate makes me a little bit taller. Tim.

4.

She still got me. 5. One more. 6. Six dumbbell swings. Six dumbbell swings and then your power circuit. Let's go. Grab that weight. Six swings in three, two. Let's go. Six. Five, four. You got it.

Three, two, one.

Yes. Team. You're down to six per leg. 12 lunge jumps. 12 skaters. Six per leg. 12 and 12. Here we go.

Three, two.

Let's go. 12, 11, 10. Nine. 10, 8, 7, 6, 5, 4.

3, 2, 1.

Let's skate. Here we go. Hit left. 12, 11, 10. Nine, eight, seven, six, five, four, three, two, one. Gotta keep him on his toes. Bonus round. Back here, back here. Wall, sit. Wall, sit. One minute. This is it. Gotta surprise you every now and then, Tim, right? Oh, yeah. Gotta keep it spicy. Gotta keep the surprise alive. In our marriage. He had no idea this was coming. Just sprung it on him. Nice work.

I'm sitting in my sweat. I'm slipping.

He's slipping. It makes it harder. It's because he told me at the beginning of this workout, I got a code word. If I say the code word, it means I need a longer break. He never said the code word. So I had to make it harder. He never said the code word. All right, come on, sit in it. Sit in it. Knees in line with those hips. Back is flat. 30 down, 30 to go. Can you drop a little bit deeper? Hold it here for 30 seconds. You can do anything for 30 seconds. Yes, you can. You are so stinking strong. Let's go. God gave you a soul that is strong and powerful. It is not timid nor weak. It is strong and powerful. And when our exterior matches our interior, we become one really, really powerful person. Hang with it for five. He's shaking. I love it.

Three, two, one.

Code word. Code word. Oh, boy. Oh, boy was the code word. Oh, boy was the code word. There it is. Oh, boy. Nice work.

That's coming through.

Nice work. You did it. That one stunt. Let's stretch. We're going to go right back to this wall, actually. You just, like, put your toes up on it. Stretch those calves. Stretch those calves. Nice. Don't give my calves enough love. They're so important.

These big bad boys. They need it.

They literally are. I think his calves are the sides of my quads.

That's Kind of true.

That's because he plays beach volleyball. So the guy can jump. He's got to be able to jump. He's got strong calves.

A little bit team related, too.

A little bit Gene. All right, nice work, you guys. So proud of you for showing up. Thank you for being here. You are almost there. Day eight in the book. Standing quad stretch. Tuck your tailbone to me. Open up those quads, those hips. You absolutely crushed it. Leg day is done. We are on. You got those calves nice and ready because tomorrow you're going to get explosive back to agility and abs for day nine. And then we got a big full body finisher on day 10. You're so close. Keep going, team. Stick with it. Nice work. All right, we're gonna finish with that hamstring stretch, but I'm gonna go toes up. Literally, it feels so good. If you've never done a toes up hamstring stretch, just hinge over, reach for the ground. It feels so good. Like I said, it puts those hammies in that lengthened position. Toes up, hamstring stretch for the win after leg day. Nice work. Just round that spine, bend those knees, roll up one vertebrae at a time. When you get to the top, two big shoulder rolls, up, back, and down, you're out of here. Leg day's done. See you back on the mat tomorrow.

Hi, guys.

Good job. Awesome job knocking out leg day. If you loved it, hit subscribe to my channel. I've queued up day nine right here. Or you can find this entire two week challenge in this playlist right here. Keep up the good work, team.