Shred Day 1: 35-Minute Legs and Glutes

Hi, I'm Lindsay Baumgren, fitness trainer and I am excited to bring this exclusive workout to you in partnership with now. Today's workout is a 30 minute legs and glutes and it is going to be pure fire. And I have the awesome Rachel with me. Hi. So Rachel's going to be offering the advanced version of today's moves and I'm going to be showing you some modifications as I got a nice little baby on board. Today is mostly strength focused but we are going to add the opportunity to jump if you'd like to wear with some lower body exercises. Your workout looks like this. You have four circuits. We go squats, deadlifts, lunges, and we have some lateral movements and sumo squats in there too. Each circuit has two strength exercises. You're going to do those two strength exercises for 40 seconds of work followed by 20 seconds of rest. You're going to repeat it times two and then we're going to close out each circuit with a one minute power move. That's where you can follow Rachel for high impact. Follow me for low impact options for everybody. You're going to need dumbbells. We have anywhere from 20 to 15 pounds and we are going to be adding a mini loop resistance band. I have a thicker fabric band. You could use a rubber band. You don't have to have a band at all. It's just a way to add extra intensity to the legs and booty. Are you ready to rock this workout, Rachel? I love leg day. I love leg day too. It's going to be a good one. It is going to burn and it's 30 minutes quick and effective. Let's get our lower body warmed up and jump into this 30 minute leg workout. Starting with a warm up here. We're going to go ahead and we're just going to stand. Feet are stacked underneath the hips. Big inhale. Reach up nice and tall. Exhale. Take your hands right to your hips. Give me a hip hinge. Push the hips back. Stand tall. So we're just going to start with a little good morning. Pushing those hips back towards that wall behind us. Warming up the hamstrings. Posterior chain hands go right into that hip crease. Soft bend in the knees. Give me two more hinge. Stand tall. Last one. Hinge. Stand tall. Big inhale. Reach up. Exhale forward fold. Take those fingers all the way to the tiptoes. This time drop the hips. Sink in nice and low. Can take a couple squat wobbles here. Side to side. A nice little lazy squat. Heels can fluctuate and pop off the ground. Now get those heels planted on the ground. Take your right hand, put it on the ground. Left arm goes high. Gaze follows fingertips. Nice thoracic spine rotation. Opening up those hips, warming up the spine. Switch it out. Left hand down, right arm up. Gaze follows fingertips. Nice. From here, you take both hands to the mat and go back into a quadruped position so you're on all fours. We'll start with our right leg. You're just gonna draw a hip circle, so think about drawing a big circle with your right knee. Big hip circles. Just warming up the hips and glutes. Big hip circles right here. There you go. Nice big circles. Big circle with the knee. Should feel good. Keep that core nice and tight. Two more big hip circles. Nice. One more on the right side. And now you're gonna draw that right knee outside the left calf. Left leg stays, right leg pushes back. You're just sitting back into a nice stretch here. Option to walk down to the forearms. If that feels comfortable for you. You can always keep it up nice and high. Just opening up and sitting into this hip. And guess what? We're going to come back, I promise, at the end of this workout and do this exact same stretch. It's going to feel so good, especially after you have that band on for so many circuits. Bring it back quadri position. Hip circles on the left to draw big circles with that left knee. Big circles. Nice. Core stays tight. Nice. Just warming up the hips and glutes. Big hip circles. Give me two more here on this left leg. Nice. One more. And then draw that left knee outside the right calf area. Right leg stays, left leg pushes back. Option to drop down to those forearms. Or you can keep it up high, whatever feels best for you. Just sitting into those outer glutes, that gluteus medius, that nice, meaty part of our glutes that's going to power all of our side to side movements today. Awesome job. Hold it here for 3, 2 and 1. Nice. Let's bring it back. We're going to go into a low lunge squat rock. So right hand outside, right or right foot outside? Right hand. Go ahead, hinge forward, sit it back. Hinge forward. Just opening up those hips. It's going to give us greater range of motion in our squats and lunges today. Hinge it forward, push it back. Two more. Hinge forward, push back. Last one. Hinge forward, push back. Now you're going to come into that forward low lunge position. Tuck your back, left toes under. Straighten that Back left leg. Easy. Twist right hand to the sky. You can roll at the wrist. Right here. Nice. Think about dropping that left hip towards the ground. Take that right hand. Drop the elbow towards the calf, shin, ankle. Open it back up. Reach. Nice and tall. Replant the right hand. Let's switch it out. Step back. Left legs. Going to step outside. Left foot or left foot? Outside left hand. Hinge forward. Kick it back. Nice. Opening up the hips. Little hamstring stretch for that front left leg. Nice. Little low lunge. Rock. Awesome job, you guys, warming up those hips. Hip mobility is the name of the game. Hip mobility, ankle mobility. That's how we get better squats and lunges. Nice. Take two more. Rock it forward, rock it back. Last one. Rocket forward. Rock it back. Come back forward. Tuck the right toes under. Straighten that right leg. Windmill that left arm to the sky. You can roll that wrist. Nice. Take the left elbow. Drop it down towards the left calf shin. Open it back up. Reach up. Nice and tall. Nice. From here. Go ahead. Step back into a high plank. Let's warm up that core. Nice. From here, you're going to go slow. Burpee. Step in. So you step the right foot, the left foot. Stand up, take it down. Step back. Lead with the left foot this time. Left then right. Stand up, take it down. Switch that lead foot again. Nice. Go that right foot, left foot. One more. We're going to finish it here. Step back, step back. Left then right. Stand up. If you have a band and you want to add it, let's go ahead and add it. You're going to take that band. You're going to place it about six inches above your knees. We're going to get into some squats, forward and backward movements. Here we go. Squat it out. So you're dropping the hips, pushing the knees into that band. Thinking about driving my knees towards my outer three toes. Chest up, eyes up. Drive through the heels. Drive tall. Stand nice. Think about dropping that tailbone down towards the mat. Drive through those heels. Knees, push out. Adding that band gives you that reminder to keep those knees going towards those outer three toes. Three, you're going to hold at the bottom in two. Last one, last one. Hold it here. And tiny pulses for 8, 7, 6. You got it. 5, 4, 3, 2. Let's tap side to side. Tap it and tap it. Push out into that band. Here we go. Push and push. You got it. 8, 7, 6, 5, 4, 3, 2. Let's walk side to side. 2 to the right, 2 to the left. You got it. How low can you Stay in those legs as you stretch that band apart. Walk it. Walk it. You got it. Walk it. Two more. Two more right for two left. Let's finish it. One more each way. Nice work. Finish it. Push and push. Are you warm, Rachel? I'm warm. Feeling that booty already? Feeling that booty. Grab a quick sip. We're going to get into our first set. It is squats. You have two squatting exercises. We're going to use one dumbbell. I'm going to go heavy. I'm going to hold the 20 pound dumbbell. I'll show you goblet style for your first move. Right here at my chest. I'm going to drop down into two squats. Two goblet squats, two squat hold. So I. Down, up, down. Two squats. Drop in. Hold, hold for one and two. Drive out of the hole. So you give me two goblet squats and two second squat hold. That's your move. You can grab one heavy dumbbell goblet style. You could take two dumbbells at your sides too. You get to decide your workout. Are you ready to knock out some squats? I'm ready. Let's go. Two moves. 40 seconds of work, 20 seconds of rest. Let's squat it out. Holding that dumbbell right here at my chest. Points of contact are my collarbone and sternum. Elbows are nice and tight. Here we go. We're squatting in three, two. Let's go. Let's go. One. Nice. Two. You're going to drop in. Hold. Hold at the bottom. Hold for 1 and 2. Drive out of that hole. It's a slow count on that. Hold. Nice drive up. Drop and hold. Hold it here for 1 and 2. Drive out of that hole with some power. So we're taking out that reflex, increasing time under tension. Hold for 1, 2. Drive through the heels to stand you up. You got it. Nice. Down, drop and hold for one and two. Drive out of that hole. One more. Down, up, down. Drop and hold. Hold it here for one and two. You're out. Nice work. I'm going to keep this one dumbbell. I'm going to flip it and hold it the long way. I'm going to drop. I'm going to come back to the back of my mat, actually drop into a low squat step. The right foot, left foot meets it. Squat thruster, drop. Low step, Right foot back, left foot back. Squat thruster. We'll lead with the right foot first. In three, two. Let's go. Let's go. Drop. Low step, right, then left. Squat. Push. Take it back. Step back. Right. Left foot meets it. Squat. Let's stay with that right foot leading. Nice. Right foot up. Left foot meets it. Push. Drop low. Right foot back. Left foot meets it. Squat. Push. Nice. That second set, we're going to switch the lead foot. We'll lead with the left foot hollow in the legs. And you stay moving up and back. We're going to move side to side, front and back, hitting all planes of motion. Today, your sagittal plane, your frontal plane. Whoo. Transverse plane. Come on. Five seconds here. Get low in those legs. Drive. Nice. Final three, two, one. Those are your two strength moves. Repeat them. Two squats. Two second squat hold. Same moves. You can set that dumbbell down. You can shake it out. Okay, Two squats. Two second squat hold. I'm gonna go goblet style again. You can always take two dumbbells at your side. You decide. We go in three. Come on. Grab that dumbbell. Two. Let's go. Let's go. Down, up, down. Drop and hold. Hold it here for 1 and 2. Drive out of that hole. Nice. Drive through those heels. Really think about driving your hips forward. Drop and hold for 1 and 2. Drive out of that hold. Keep those elbows tight. Elbows fall inside the knees. Hold at the bottom for 1 and 2. Drive out of that hole. If the elbows start to flare out, it might feel more comfortable. But the weight's going to pull you forward. You're in control of the weight. Not the weight. In control of you. Drive out of that hole. Let's go. Up. Final three, two. You're out. Nice work. Take that dumbbell. You're gonna flip it. Hold it the long way. This time your left foot is your lead foot, so you're getting that low squat. Step left, then right. Squat thruster. Step back. Left, then right foot. All right, Lead with that left foot. Let's go. Get it up. Drop low in three, two. Let's go. Let's go. Drop low. Step left, then right. Drive up overhead. Take it down. Step left, then right. Take it up overhead. Nice. Left, right. Drive it up overhead. Nice. Get low and step and drive that dumbbell overhead, using the power from your legs to drive overhead. Yes. You got it. You got it. How low in those legs can you stay? Stretch that band apart. Come on. Time under tension in that low squat hold. Starting to feel those legs, but fire up. 10 seconds here. Let's go, team. You got it. Come on. Final five. Four, Three, two and one. You're out. Nice work. You get to set that dumbbell down. We go into a One minute. Power move. Band's gonna stay right where it is. Two lateral walks. Now we go side to side. Two squat jacks. Rachel's going to show you high impact. You're going to take a giant step to your right. One walk left for two, jack for two. Nice. Get low. Walk right for two, jack for two. I'm going to tap instead of jack. It's one minute. Holy bananas. A minute's a long time. Take a giant step to your left. We're going to take two lateral steps to our right. One minute. Pace yourself. Find a pace you can stick with for 60 seconds of work. Yes. Let's go. We go in three to get low, get low. Step right for two. Squat Jack for two. Nice. Get low. Step left for two. Squat Jack for 2. Nice. Get low. Step right for two. Squat Jack for two. Come on. Your pace, your tempo. Yes, you can. Get low, get low. Come on. This is a power move, but it's a pace you can sustain for 60 seconds. Time under tension reach, raising your heart rate, driving power through the legs. No dumbbells here. Drop the weight. Increase the intensity with just your body weight. Come on. Yes, you can. Yes, you can. Keep at it, Rachel, you are crushing it. Yes, you are. Let's go, team. Keep moving. You feel those legs? 20 seconds. 20 seconds. I know you can do anything for one minute of work. I know it seems long, but you are so stinking strong. Yes, you are. What would it look like, team, If I said 10 more seconds? Yes, you can finish strong. You're working for that. Water break. And it comes in 5, 4, 3, 2 and water break. Stand up. Way to go, Rachel. Way to go, Lindsay. Grab some water, team. Woo. There's those legs. Right. Hello, leg day. Circuit number two. Deadlifts. Deadlifts. Simply going to transition this band down around my calf, chin, ankle area. We're starting with a deadlift. Romanian double leg. I'm going to have two dumbbells here. Feet are just underneath my hips. There's tension on the band. I'm going to hinge at the hips. Nice stretch. Drive tall. Stand driving through those heels to stand tall. Go heavy here. Deadlifts hitting the hamstrings and glutes. Hamstrings, glutes and hips. Toes are facing straight forward. Roll your shoulders down and back. Think about crushing oranges in your armpit. I know it sounds funny, but it works for me every time. That activates the lats. That keeps the dumbbells tight to the body. Initiate with a hip hinge. Double leg deadlift. You can add a calf raise at the top. We're going to get fancy. Here we go. Double deadlift with a calf raise in three, two. Let's go. So hinge, hinge, hinge, hinge, hinge. Nice stretch, drive through, stand up, calf raise. Calf raise is optional. Just a little extra way right there. Nice. We hit the hammies, the glutes, the hips, little calf raise action. That's kind of fun, right? So it's good to mix it up a little bit, you know? Always good to mix it up. Take a classic move, add a little bit of something. Add a little spice. I like it. We are all about adding a little spice here. All about adding a little spice for you. Nice work. Push those hips back, drive through the heels, tuck that tailbone right underneath that ribcage. Ten seconds here in. It's a slow, heavy movement. Gives you time to catch your breath from that power burnout. Come on. 5, 4, 3, 2, and 1. Nice. I'm going to drop down to one dumbbell. I'm going to keep that dumbbell in my right hand. Left foot is going to come forward, right toe is going to pop. It's a staggered deadlift. So now think of more of a single leg, focusing on that left front leg. As I drive up, I come into a front rack, clean squat, okay? So I go one stagger, deadlift into a clean squat in three, two. Let's go, let's go. Hip, hinge, hip drop. Right here. Push the hips back, drive tall, drop into a squat. Nice. Hitting the hamstrings, the glutes, hitting the glutes and quads, hitting the backside of my body, hitting the front side of my body. Especially with that front rack position, you really got to feel that core turn on. Nice. Awesome job, guys. One deadlift, one clean squat. Your pace, your tempo again. Try and go heavy here. You're just focusing on one side of the body at a time, but really you're hitting both. You got that left leg on the deadlift. You got both legs with an uneven squat for 3, 2, and 1. That uneven load is going to force that core to really work for you. Set those dumbbells down, shake it out, repeat it. Double leg deadlift option to add that calf raise. We go staggered deadlift, clean squat, other side, naturally raising this pregnant lady's heart rate. Grab those dumbbells. You're on in three. Crush those oranges. Two and one. Dumbbells, stay tight to the body. Hinge, hinge, hinge. Drive tall, Optional calf raise. Push those hips back towards that Wall behind you. Drive through the heels to stand. Optional calf raise. So you're going to drive through the heels once you find that standing point, then transfer weight from heel to toe. You got it. Range of motion is going to look different here for everyone based on hamstring mobility. You do you. Deadlifts are meant to be a slow, heavy movement right here. Come on. Stay in it, guys. 10 seconds here on the deadlift. 10 seconds here. Hitting the back of the legs. Nice. Come on. You got 5, 4, 3, 2, and 1. One dumbbell down. Other dumbbell in my left hand this time. Right leg is going to go forward, left toe is going to come popped, giving me that staggered single leg deadlift up into a front rack, clean squat. Ok, you got it. Let's do it. We go in three, two, let's go. Single leg deadlift hip hinge. Drive it up. It is the power from driving through that front right heel paired with bringing that left hip around center to come parallel. Feet come parallel. That's what drives that dumbbell up to my shoulders. Right? My legs are doing the work here. This is a lower body workout. Make those legs do the work. It's a nice fluid movement. Slow on the deadlift power drive into that squat. Nice, slow on the deadlift power drive those hips up and forward. You got it. Feet are staggered. Feet are parallel. Ten seconds here, team. Let's go. Finish it. Nice work. You got 5, 4, 3, 2, and 1. Nice work. Go ahead, drop those weights again. We go into cardio. One minute power move. This one is spicy, guys. Rachel's got high impact, I got low impact. That band's gonna stay right around the ankles. If you want to take the band off, take the band off. It is a bound burpee V walk back. Rachel's got bound burpee if you walk back. Go ahead, chomp. Bound burpee, V walk back. Nice. So I'm just gonna do a V walk up for four and back for four. So 1, 2, 3, 4. Back, 2, 3, 4. Think about hitting the corners of your mat if you had a nice narrow yoga mat. Okay, Rachel's got bound burpee, V walk back. I have a V walk front and back, and it's either way, whatever you choose to do. Spicy for one minute of work. Let's go, let's go. One minute of work in three, two. Let's go, let's go. I'm going up for four and back for four. Rachel is giving you the bound, the burpee and the v walk back. You decide what works for you. If you're with me, you're staying loaded in those legs. If you're with Rachel, you're using the power from your hips just like you did in that clean deadlift to drive you forward in that bound bound Burpee V. Walk back. Nice hit. Hit those corners of your mat. Use those outer glutes, that big, strong gluteus medius muscle. Woo. You're halfway, team. 30 seconds. 30 seconds. If you're with me, you should start to feel those outer glutes. They're talking to you. If you're with Rachel, heart rate's rising. Legs are fiery. Come on, just keep moving. Your pace, your tempo. Do your best. Forget the rest. Just keep moving. Right here. Nice work, Rach. You're in the final 10 seconds. Yes, you are. Keep pushing, pushing, keep pushing. Come on. Finish strong. Final 5, 4, 3, 2, and 1. Feel those outer glutes. Awesome. Work on the boundary. Grab some water. Quick break. Two circuits down, two to go. You are halfway, folks. Halfway in today's workout. Okay, this is the part where you're, like, crushing it. The hardest part is starting right leg day. Let's do it. Option. Take your band off for lunges, okay? I have a nice thick fabric band. Stays on pretty well. It's gonna come back up 6 inches above my knee. I'm gonna keep it on. We're going into lunges, okay? You're gonna do a lateral walk, two lunges. I'm gonna go again. Holding one dumbbell here. I'll go heavy at my chest. I'm gonna drop into a loaded squat. I'm gonna step laterally once and I'm going to lunge and lunge. Step laterally to the other side. Lunge, lunge. One lateral step, two lunges. Okay, that is our first move. And then we're going to go into a shallow lunge with a rear leg lift. Okay, that's our options. You can do this with or without the band. Let's all take a giant step to our left. Your option is always to hold two dumbbells at your side. I'm going to go one in the front rack position right here. Okay? We're gonna get down in that squat and we're gonna move laterally with two lunges. Are you ready, Rachel? Let's go. Come on, outer glutes. You still gotta work. We go in three, two. Let's go. Drop low. Take a giant step to the right. Step, lunge, step, lunge. Find that balance. Step left. Lunge and lunge. You're here for 40 seconds, guys. Your pace, your tempo. You don't have to stick with us. You can move at your pace. Think about stretching that band, then dropping that back knee to the ground. Big step, lunge and lunge. You got it. Halfway. 20 seconds left. Come on. How low in the legs can you stay? That's your challenge to yourself right here today. Challenge yourself. Take the moves you know, make them harder. 10 seconds. You got it. Let's go. Finish strong right here. Last 5, 4, 3, 2, 1. Come out of it. Nice work. Same thing. Okay, now we're gonna stagger. Let's go. Right foot forward, left toe back. In a shallow lunge, you're gonna give me a lunge. Stand up, drive into that front leg, squeeze that rear glute. Lunge. Balance on that front leg, squeeze that rear glute. You want to make it harder. You can always drop this band down to the caption ankle area. We go in three, two. Let's go, let's go. Shallow lunge, rear leg lift. Shallow lunge. Squeeze. Squeeze the booty. Nice. You only gotta do each side once, each side once. Find that core. You could always drop the weight. Grab a table. Find some stability there. Grab a table, a countertop chair. You're really gonna feel that front glute working for you. Front leg, front glute, quad, woo. Back, hamstring and glute. Nice. Right here. Front glute, quad, hamstrings and glutes. Gluten quad, hamstrings and glutes. Front leg, rear leg. Come on. Three, two, one. Nice work, guys. Nice work. Repeat it. Nice. Squat, lateral, step two lunges. Last time. You got to do it. Squat, lateral, step two lunges, then we go into that shallow lunge. Rear leg lift. Are you ready, Rachel? Let's go. Take a giant step to your right. Going to squat left in three, two. Let's go. Let's go. Drop, low drive, left lunge and lunge. How low can you say? Come on, chest up, eyes up. You got a name tag on? I want to know what your name is right here. Show me your name tag. Come on. You got this. You're doing awesome. Come on. We're really going to crush those legs here. Circuit 3. I think Circuit 3 is always the hardest. You're in the dead middle of the workout. Past middle. Come on. Yeah, beyond this. Inside. Not quite there, but it's in sight. It's in sight, guys. Stay with it. Right here. What would it look like If I said 10 more seconds? Yes, you could. Come on. Keep driving that band Open. Drop it and drop it. Final five. Four, three, two, one. Whoo. We're almost there, guys. Almost there. Readjust my band. Bring it down here. Nice this time. Left foot forward, right toes back. You got that? Shallow lunge, rear leg lift. So you hit the front leg on the lunge, you hit the rear leg on the left. We going 5, 5 and 3, 2. Let's go. Shallow lunge, rear leg lift. Shallow lunge, rear leg lift. Think about really driving your back heel. Keep that back foot flex. Drive your heel back towards that wall behind you. Drop it low. Drive it nice drive. Drop it low. Find that balance. Hips stay square to the ground. Find that focal point on the floor. Focus in. Just keep moving one rep at a time. You got this. Yes, you do. Yes, you can. 10 seconds here, team. Push it. Let's go. Right here. Final five, four, three, two, and one. Nice work, guys. Dumbbells are down. Bands are off for the one minute power move. Bands are off. Grab some water. Sweaty. Yeah. Starting to get sweaty up in here. One minute power move. Lateral lunge, jump, lunge, switch. Looks like this. I go lateral lunge to the right. Step that right leg straight back into a lunge jump switch over to the left. Right back into lunge jump switch modification. Lateral lunge. I'm just gonna lunge and lunge. Lateral lunge, lunge, lunge. Option jump switch with Rachel. Lunge, lunge with me. One minute. You ready to knock it out? Let's go. Start with a lateral lunge to our right. In three, two, let's go. Lateral lunge to the right. Lunge option jump switch. You can let your pace rage. I'll go at my pace. We're going to move at different paces because she's jumping. I'm stepping. You do you. Okay, Come on. It's one minute of work. Just keep moving. You got this. Yes, you can. Nice work, guys. Really power off that outside glute. Think of it as a single leg squat. When you step out laterally, single leg squat for that bent leg. Nice. Legs and glutes right here. Legs and glutes. Chest up, eyes up. Drive out of that heel. Nice. You got it. Come on. Make it big. Make it powerful. One minute. I know it's hard, but you're already over halfway, guys. You're down to the final 20. 20 seconds. Legs are feeling it. Yes. Just keep moving. You got this. Come on. Stay with me. What would it look like If I said 10 more seconds? Yes, you can. Don't quit. Not yet. You're in the final five. Four, three, two, and one. Nice work, Rachel. Excellency. Way to crush it, guys. Three circuits down, one more to go. No band. No band for your final circuit. Good news. Grab some water. Okay, no band. We go sumo deadlift into a clean squat. Lateral squats. So no band, but we're still crushing these outer glutes. Yes. Grab your weights right here. Set yourself up in a sumo stance. Okay. Heels and toes out. I'm gonna hold my dumbbells a long way between my legs, hinge at the hips, tap my deadlifts or dumbbells to the ground, drive through the heels, power the dumbbells up, drop into a squat. Okay? One sumo deadlift, one sumo squat. Nice work. That's what you're gonna do for 40 seconds of work, 20 seconds of rest, and I'll show you move number two. Are you ready, Rach? Let's go. Let's go. She says I'm in. One deadlift, one squat in three, two. Let's go, let's go. Hinge, drive, drop, drive. Hips back, hips forward, hips down. Hips up. Hips back, hips, drive down and up. Think about squeezing through those inner thighs as you stand up out of that deadlift. Squeeze those inner thighs to pull you up. Power those hips to get back under that rib cage. You got it? You can always slow this down. Grab a heavier dumbbell. You can always do this with one dumbbell. You decide. Let's go. Come on, keep moving. 10 seconds here. Get those elbows up. Front racket final five, four, three, two, and one. Dropping down. I'm gonna go one heavy dumbbell lateral squat. Hold it. Goblet style. Feet are gonna go wide, but toes are gonna face towards me or slightly out. And we're gonna sit just to the right. Right center, right center. 3, 2. Let's go, let's go. Drop. Right center. So think of it as a single leg squat on that right leg, bend the right knee, drive up. Left leg stays straight the whole time. We're just really crushing that right side for 40 seconds. The good news is you only got to do each side once. Right? We're out of here. Right? Then you're out. Right. Drop and drive. Halfway, guys. Come on. Driving off that outer glute. It is so big, so strong, and so powerful. Use it. Come on. Right here. 10 seconds. Drop and drive. You got it? Yes, you can. Stay with me. 5, 4, 3, 2, and 1. Nice work. Drive out of it. Shake it out. Nice work, guys. Repeat it. Sumo deadlift, sumo squat, Sumo deadlift, Clean squat. And then lateral lunge. Other side. Last two strength moves Circuit four. Finish strong. Come on. We are crushing this leg day. We go in three, two. Let's go, let's go. Heels in, toes out, hips back. Hips down. Nice. Hips back. Squeeze those inner thighs. Drive up and down. Get those elbows up in that front rack. You got it. Drop the hips. Nice work. Nice. Think about bringing that chest parallel to the ground on the deadlift. Nice. Chest is straight up looking at me on that squat. Finish it. Come on. Nice. You need those inner glutes or those outer glutes, inner thighs in this final set. Yes. 10 seconds here. Let's go. Bring it home. You got this. Final five, four, three, two and one. Nice work, guys. Down to one dumbbell. One dumbbell lateral squat. Just to the left. Let's go. You hit the right leg. Now we go left leg. Nice wide stance. Toes face me or slightly out. Hit left center. We go in five. Here we go. Three, two. Let's finish this leg day right here. Drive off that left bent leg. Drive out of it. Really use that outer glute. Push. Single leg squat on that left leg. Down. Drive, bend, extend. You got it. Come on. Drive out of that hole. Inhale, down, Exhale, push. Come on, drive. Nice work, guys. You're halfway. Come on. Keep pushing. Going one side at a time, getting after it. Feel those glutes. They're working for you. 10 seconds. Come on. You're almost there. Home stretch. Let's go. Last five, four, three, two and one. Nice work. Dumbbells down. Are you ready for your final one minute power move? Final minute. We got finish it right. Here we go. It's the final countdown. It is a dumbbell swing. Grab one heavy dumbbell. You grab a kettlebell. If you have one. You can grip it with both hands. Hinge swing. Or you can alternate your hands. I'm going to go for the alternating. What I do not want to see is overextension at the top. So hinge driving. No, those hips come just right under the rib cage. So I'm standing straight up. Straight up. Straight up. Maybe I'll go double handed. That feels good today. Yeah. All right. Get those feet a little bit wider than your shoulders. You're swinging for one minute of work. Say, yes, I can. Yes, I can. Yes, you can. Yes, you can. It's the last minute. Get that one dumbbell between your legs option kettlebell hinge drive in three, two, two. Let's go, let's go. Hinge drive. Just driving right up to shoulder height, eye level. I'm thinking about driving through my Heels and standing straight up. If there was a string on my head, it would go to the wall in front of me, to the ceiling. Wall to ceiling string just pulling me straight up and down. Where's that power come from? It comes from yes, booty. It comes from my hips, my glutes, my hamstrings. If you're a runner, you these are your power generating muscles. This one's for you, runners. This one's for you. Come on, finish it. 30 seconds. Halfway, guys. Keep swinging. Right here. These are big, powerful muscles. A chance to finish your workout with a heavy dumbbell. Let's go. 20 seconds. Keep swinging. You got it. Come on. Get that dumbbell up. Squeeze that booty drive through the heels. What would it look like if I said 10? Come on, finish it right here. You're in the final. 5. 4. Let's go. 3, 2. And last one. Go ahead. Set that weight down. Give yourself a high five. You crush this 30 minute lower body, legs and glutes. Let's stretch it out. Take those dumbbells. Set them off to the side. Grab your sweat towel if you need it. Wipe yourself off. We are going to stretch. Make sure actually bring your band next to you. Let's drop down into that quadruped position. I promised you we'd hit these outer glutes after you finish this workout, right? Let's do it. So you're going to find that quadruped position. Shoulders stacked over wrist, hips over knees. You're going to take that right leg, draw that big hip circle. Draw the right knee outside the left shiny right leg slides back. Left leg stays right where it is. Oh, baby. Do you feel that outer glute right there? You're just sitting into it. Option to drop down to those forearms. Option to stay up nice and tall. You get to decide. I got to make space here for the baby. Just sitting into those outer glutes. It should feel so good. You absolutely crushed leg day. Way to go. Legs is a chance guys to go heavy. If you've been using those same weights for a year, it is time to increase your weights. Okay. Those changes are going to happen with progressive overload. That happens with increased weights. Let's bring it back up. Nice. Right here. Same thing. Other side. Let's take that left knee, draw it open. Draw that left knee outside the right calf shin and sit it back. Oh, just sit into that outer glute. This should feel so stinking. Good. Especially if you had a band on during this workout. This should feel so good for that outer gluteus. Medius. That booty, right. We have our adductors, which are our inner thighs. We have our abductors, which are those outer hips. They support your hips, support your pelvic floor. Really important. They help us move side to side. Nice work, guys. So proud of you. Awesome job. From here, let's go ahead, bring it back up to a tabletop position. Let's go ahead. Put the big toes to touch. Open the knees. Sit back. Child's pose. You can bring that forehead to the mat. Big inhale here. Big exhale as you reach those fingertips away from your body, creating length from fingertip to tailbone. And as you open up the hips and the inner thighs, let the belly drop. Nice work. So proud of you. Awesome job. From here, we're going to go actually over to our backside option to bring that band with you. If you don't have a band, bring a sweat towel. We're going to hit those hamstrings. I'm going to get on the ground pregnancy style. Nice. You take that band. Let's loop it right around my right foot. Left leg is long, extended long. Right here. I'm just going to give that band a nice little gentle tug. Nice little hamstring stretch from all those deadlifts we did. Those swings we did at the end. Right? Right here. Just gently have the foot flex. Band is on it. You could use a towel. Whatever you have. And you're just pulling. Nice little hamstring stretch. Big inhale. As you exhale, pull the toes a little bit closer towards the nose. Nice. From here, you're going to take that leg and drop it open to the side. And again. Now I'm pulling toes to ear. So I'm opening up the inner thighs, the hips, pulling toes to ear. Awesome. Hold it here for three. Both shoulders are connected to the mat. Two. And one. I'm going to stay right here. Rachel's going to show you how you bring your leg up and over and across your body. This just doesn't feel good for me anymore with my baby bump. We're like in a pretzel here. This is kind of fun. Like a stretching pretzel together right here. Nice work, Rachel. Bring it back to center. Let's go ahead. Switch out the legs. Awesome job. Take the band, loop it around your other foot. Right leg, long, left leg in the band, flex the foot and just pull it up. Nice little hamstring stretch right here. Love a good stretch with the band. Hit those hammies. Nice. Think about keeping both hips connected to the mat. Flex the Face. Big inhale, exhale. Can you pull the toes closer to the nose? From here, we're going to go to that open position, pulling toes up towards the ears. Nice. Opening those inner thighs, the hips. Keep both hips connected especially. Keep that right hip on the mat right here. Nice work. Rachel's going to take it up and over. I'm going to stay right here. Enjoy this stretch. She's going to go up and over. Now you're going to hit that outer glute, outer hip. Nice cross body. And now you're thinking again about pulling those toes up towards the nose. You got it. Nice work. Hold here for 3, 2 and 1. Go ahead. Bring yourself up and over to a seated position. Whatever works for you to get there. Let's finish with one final butterfly stretch. You're going to bring the soles of your feet to touch. I'm going to take my right hand to my left foot, my left hand hand to my right shoe. And I'm going to round out my back and tuck my chin towards my chest as I hinge back. And I'm going to reverse that. Think about spreading my chest apart as I slightly hinge forward, opening up those inner thighs. Awesome job, you guys. So stinking proud of you. I hope you loved this 30 minute legs and glutes workout. Way to knock it out. We'd love to sweat with you again soon. So come back and check out more workouts and have an awesome rest of your day.