EASY Beginner 20 Minute Leg Workout at Home NO Jumping - Leg Day | 30 Day Workout Challenge (DAY 03)

Hey everyone, I'm so excited. We are back in the Movement by MK studio. I have my cousin Maddie here today. Woo! We are so excited to sweat with you. We are going to do a full body booty burner incorporating dumbbells and booty bands. It's going to be weight focused and then we're going to have some low impact as well. So make sure you got booty bands, 5 to 30 lb dumbbells, good energy, and we'll warm it up. It'll probably be about 20 minutes together today. Okay, sound good? You excited, man? Ready to go. Ready to go. All right, people used to think we're like twins, but like, we're not. But you guys are getting the full Schmidt experience today. All right, so I want you guys to bring those feet out wide, bring your arms to the side. We're just going to start with circling out those arms, loosening it up here today. Are you excited to be here? Like, feeling loose? She's ready to go. All right, bring those arms up to the ceiling or sky in 3, in 2, and 1. Bring it on up. We were laughing, we both had our coffee. Start swaying those hips side to side. We're like, we are ready to go. Yes, so we got this. Side to side. I want you to bring those feet out wide and bring your hands on down. Big center stretch here, you guys. If you did any of my leg days before, you know you're gonna feel this one. Take a big deep breath in through your nose, exhale through the mouth, just let it go. Bring your feet a little bit closer together here. You're gonna give me a slight bend in that right leg and just hold it here. Gaze is still down, hold it there. And you're going to alternate it out. Slight bend in the left. Good. Bring it forward with that right leg, alternating them out at your own pace. I want you guys to hold that bent leg in the right side. Left arm is going to go up to that ceiling or sky. Roll it out here. Place it behind low back if it feels good. If not, no problem. Good. Release it center. Slight bend in the left. Right arm's going high. Roll it out here. Same thing, place behind low back if it feels good. If not, No problem. Release it center and take a second. Roll those arms back on up here. We're going to drop it down into a full-blown squat and we're going to come back up. You guys need to vote. Would you rather have John or Maddie in here? No, I'm kidding. They always want someone. They're like, bring a special guest. Sometimes. Everyone knows he doesn't follow me though, and he always gets off track. It's funny. Yeah, he's too tall. He's so tall. All right, we got it here for 4. For 3, for 2, and 1. Turn and face towards me. We're just gonna butt kick it out, starting to get that heart rate up a little bit. Like I said, our coffee's kicking in. We both have a crazy work day, but we're like, you know what, we gotta take 20 minutes to just get back to ourselves, feel good, and then we get right back into the grind. All right, we're gonna go into some jacks in 4, in 3, 2, and 1. Let's go! Right here, heart rate's coming up. I'm bringing a little bit of a sweat. Yeah, maybe. All right, you guys, back into kickers. We got it in 4, 3, 2, and 1. Kick it out, let's go! We'll go back into jacks one more time and then we'll jump right into circuit 1. So circuit 1 is gonna be 4 different moves back to back to back, limited rest. Are you ready? All right, we'll go back into jacks in 4, 3, 2, and 1. Out to the side, let's go. Good, 15 seconds here. Oh, how you doing? Doing well, we got it, gang. Stay with me here. It's 7, 6, 5 more, 4, 3, 2, and 1. Good work. Grab a quick sip if you need it. We're gonna jump right into a deadlift. If you can grab something around 10, 12, 15, 20, 25, that'll do good. So bring your feet about shoulder width apart. Booty is going to come back, slight bend in the knees. Bring it on up. Good, Mads. All right, you guys, we are on. Stay with it there. Timer is rolling. Good. If you're going extra heavy today, you're going to feel this in your glutes, in those hamstrings. Protect that low back. Make sure booty's coming back first. Good, Mads. You guys, she's rocking it. Special guest, we got her. Like I said, we would say we're twins and then people would be like, what's your age? And I'm like, I'm 13. She's like, I'm 10. People are like, I thought you were twins. Yes, good. We're gonna come in and work out those quads. Give me 4 more. Bring it back for 3. Reverse lunge coming up. 2 more here. Good. 1 or 2 dumbbells coming up in 1. Drop it down one more time. Bring it up. Drop to 1 dumbbell or 2 by your side. I'm gonna go 1 heavy today. You're gonna come in alternating reverse, so bring it back, bring it up. My heart rate's like already weirdly up. Good. Focusing on your form. Bring it back, resetting center. Bring it back up. We got 2 circuits today, you guys. This one, like I said, lifting focus. The second one, a little bit low impact. Good, stay with it here. 15 seconds. Are we in tandem? Yes. Good, we got it. We're gonna go into 1 dumbbell squat. In 7, in 6, 5 more. Good, stay with me for 4, for 3, for 2, and 1. Come and bring those feet shoulder width apart. Drop your dumbbell center, rest your elbows right here on top of your thighs. This is your position. Grab that dumbbell double grip, bring it on up, drop it back down. Roll your shoulders back. Oh, inner thigh! Holy shit. Bring it up, drop it down, squeeze glutes at the top. 30 seconds here. Take it nice and slow. It's tempting to speed it up, but hold it center for just a sec. Bring it back up. I'm out of breath. I know. 15 seconds. Coming into a curtsy, we're gonna work those outer glutes. Stay with it. Good, push forward. My ass is on fire. Yes, yes, we got it. In 5, in 4, curtsy coming up. In 3, in 2, and 1. 1 or 2 dumbbells either by your side or to your chest. Curtsy it out. Alternating it out. Find some space, make it work for you and your body here. 45 seconds, we grab a quick sip. If you're going heavier, might be a little bit slower, that is okay. I'm really out of breath. Breathe here. We got 15 more seconds before we grab our first water break. We'll go into that low impact circuit. Breathe. Good. 8, 7, 4, 6, 5 more. For 4, for 3, 2, and 1. All right, high five your neighbor. Take a sip. Grab that sip, you guys. All right, so if you have a booty band, circuit 2 going down, 4 different moves. Slap her on. You guys know I love my Movement by MK light gray. It is such an effective band. It doesn't slip. You're Gucci. So hold on to your couch, chair, wall, dresser, whatever you got. Or if you're at the gym, hold on to the wall. We're going to come out to the side here with a lateral lift. I know, out to the side. We'll switch it up. Hmm, how are you wearing pants? Oh, I know, she goes, how are you wearing pants? LOL, you guys, I know. So we'll work that other side, little lift, squeezing at the top, engaging your core the entire time. We got it for 5 more. We switch to the other side in 4, in 3, in 2, and 1. So turn and rotate, switch it out. Right leg or opposite leg is going to go high, squeezing glutes at the top. Yes, Queens! I know you guys all quote me for that. Oh, it feels so good, you guys. I promise. Maybe you were feeling tired before this, or you're questioning getting here, but I hope you're feeling 100 times better. Stay with We're going to turn and rotate again, coming into that straight leg lift in 5. Good, Matt, stay with it here for 4, for 3, for 2, and 1. Have you guys noticed we didn't even do one jump? Flip and turn towards me. Good. So we're going to come— left leg goes back. Make sure you got enough space. If you need to, we'll go this way too. See, that's the thing, you guys. A lot of you guys are working out from home. You're just making it work for you. Wherever you're at, if you have a chair or something that you're leaning onto, hold that. Make sure you're keeping that core nice and engaged, bringing that left leg back, squeezing at the top. I am drenched in sweat. I know we both have calls after this, so they're gonna be like, what are you doing? Good, 5 more on this side. For 4, switch it out. In 3, in 2, and 1. Switch out that leg. Right leg's gonna go back, or opposite leg. Who else is feeling the burn today? I know Maddie and I are not alone. Again, make sure you're balanced here, really engaging your core so you can get that leg lifted up. I want to make sure you guys can see right here. Good. We come in onto the mat. 5 more. We're going to come into donkey kick. I want you to take that band off. We're going to use a light dumbbell in 3, in 2, and 1. So band's going to come off. Light dumbbell, 5, 8, 10, 12 pounds max. Maddie and I are going to use 10s today. Come and meet me in that tabletop. So come on down, position your hands directly underneath your shoulders, tuck that tummy in, place dumbbell in between the crease right here. Again, gaze is down, little lifts at the top, squeeze at the top, bring it back center. You guys, Maddie and I literally look like we jumped in a pool. More sweat than hot yoga, she says. Good. So again, gaze down, holding that dumbbell nice and tight. Not only are you working these glutes by lifting them up, but also by squeezing those muscles to keep that dumbbell in place. Good. Give me 6 more. We're gonna come on to the other side. It's 4, for 3, for 2, and 1. Switch it on up. Let's go. Today is a different style of class, you guys. I know it's a little bit slower, not a million jumps, but remember, you don't need to be hitting a million burpees to get in an effective workout. Although I love my burpees, they have their place. So does the style of training. Good. Again, squeeze at the top. Getting ready to hit a fire hydrant. We're gonna ditch this dumbbell. 6 more here. For 5, don't let that dumbbell drop, squeeze it nice and tight. We're here for 3, for 2, and 1. Ditch dumbbell to the side, come back in that tabletop. Again, tuck that tummy in, not extending that booty out too far. Left leg is going to go high, bring it out to the side, squeeze at the top, bring it center. We'll go this way, we're navigating the space with more than one human in here. People can appreciate that. No, you're okay. Good. Yep, gaze is down, you guys. My booty is on fire. Oh my God, are you sweating as much as me, or am I just dying? All right, we got 5 more on this side. We switch to the right in 4, in 3. Little squeezes. 4, 2. Finish this final one. Let's go, switch to the right. Again, reposition yourself, tuck that tummy in. Good, bring it out to the right. You guys, if you could see my sweat, I'm dripping all over this mat. But like, I am totally proving myself wrong because I was the same way. I was like, I need to do cardio all the time in order to see results. You really don't. These heavy weights and low-impact exercises in 20-ish minutes are just as effective. Let's go! Water break coming up in 5, in 4, in 3, in 2, and 1. Grab a sip. We're gonna go right back into Circuit 1 in case you're obsessed with it. Don't worry, you're getting round 2. Then we're gonna— yes, then we're gonna go back into Circuit 2. All right, ready? We're gonna pop up to the top, grab your dumbbells. Again, 10, 12, 15, 20, 25. Feet are shoulder width apart, shoulders are rolled back. We slide them down, we are on. So there's 10 minutes left, you guys, about 8 minutes of work, 2-minute cooldown. This will be a shorter circuit. We'll get through all 4 moves. Water break into circuit 2. I'm so glad we worked out. I needed this. I needed to— I was trying to time it around all my calls today. Yeah, you guys, Maddie is a super successful lawyer. She's got a busy schedule. I'm gonna make her blush, but you know, she's fitting it in. She's finding the time in between her work calls, just like we do, right? Finding that time, quick and effective, right? All right, we got 4 more. For 3, into overhead reverse lunge or dumbbell at the chest. In 2, 1 more, let's go! Drop it down, bring it up. Again, I'm going heavier, so I'm going to bring that dumbbell to my chest here. We're going to alternate out reverse lunge, taking it slow and steady here. Your core is getting in the work, although it doesn't feel like it, keeping you nice and stable, nice and balanced. We got that deep one dumbbell squat coming up. I am dripping. One dumbbell squat, 5 more. For 4. For 3, for 2, and 1. Let's get that positioning down though. Bring that dumbbell center, rest your elbows here, double grip. Booty drops down, we bring it up. Squeeze glutes at the top, drop it down, bring it up. You're gonna feel this everywhere— inner thighs, outer thighs. 20 seconds. Then we come back into that full-blown curtsy. Dumbbells at your side or one at your chest. 7 seconds. First 6, 5 more faster rounds, I know. For 4, for 3, for 2, and 1. One dumbbell or two depending on how heavy. Find your space. Curtsy it out. 30 seconds. We're navigating my small studio. We're making it work. Yeah, yeah, good. 15 seconds. We grab a quick sip in 12, then we'll go right back into Circuit 1. Good. It's 5, for 4, for 3, for 2, and 1. Drop dumbbells down. Quick sip. How are we doing, squad? Good? Okay, good. I know you're gonna say you definitely feel better than when you walked in here. Okay, so slap that booty band back on. Just above your knees. We're going to start with a lateral lift, standing up nice and tall. Hold on to something here, point that toe out to the side. So it doesn't matter how high you lift, just make sure you're squeezing that glute at the top. And make sure you're not relying too much on this right side. Keep yourself nice and straight. Little lifts. It's crazy what a difference it can make. A couple minutes of sweat, quick class. I know. All right, we're gonna switch sides in 5, in 4— holy smokes— in 3, in 2, and 1. Turn and rotate, bring it on to that other side. Same thing, same setup. Roll your shoulders back, loosen it up. Out to the side. Recognizing the time you're putting in today, you guys, even if it's a quick 20-minute workout, you are here, you made it, making that effort, helping yourself fill up that cup We're going to come into that straight leg lift in 5, in 4, 3 more, engage it for 2 and 1. Now turn around, left leg is going to go back wherever you have room. Bring it on back, bring it forward. So if you're not feeling this, I want you to make sure you're actually engaging that glute at the top. You'll feel this on that right side outer cheek, inner thigh, underneath that left booty cheek. It's like a sculpty and power leg day combined. Maddie's like, yeah, okay, right leg is gonna come back on this other side in 4, In 3, in 2, and 1. Work that right leg, find your space, bring it up. Squat. I gotta say, Maddie and I really had our work cut out for us today. We wrote it down on paper, it didn't look that hard, but here we are. Find that person that's going to motivate you to be a little bit better. She was the one that was like, I'm gonna work out. I'm like, sweet, I'll join you. Do you want to film it for my class? All right, we got it. In 4, down and tabletop. In 3, in 2, and 1. Slip booty band off, you guys. You got 2 minutes of work left. That is it. 2-minute cool down, and that is where we end today. Come in that tabletop, grab that light dumbbell. 5, 8, 10, 12. Position hands directly underneath shoulders. Tuck this in, bring it on up. So you want that footprint facing towards the ceiling or sky, squeezing it at the top. Again, squeezing that muscle so that dumbbell's not moving around. We are going to jump right back into our business day today. And feel so good about it. Feeling so much better. Maybe jump in the pool. We got it. 5 more. For 4, for 3, for 2, and 1. Switch that side. Bring it on that right side or opposite leg. Tuck her in right there. Lift it up. Then we're gonna finish out with those fire hydrants. We're gonna do a cool down. And we are done and dusted for today. It's so funny, literally Maddie and I, we have been hanging out since we're toddlers, and here we are. Yes, come on, we got it. It's 6. Yeah, mom and dad are gonna love this. For 4, for 3, for 2, and And 1. We're not done yet, squad. Stay with it. Let's get that fire hydrant going. Tuck in that tummy again, not squeezing that booty back too far. Then bring it out to the side. I am shaking, like my arms. We are right here by your side, you guys. We're feeling spicy, feeling good. Good, we got 5 more together. For 4. For 3, for 2, and 1. On that right side to finish it off, you guys. Grand finale here. Come on, bring it home with us. You can't leave us hanging. We're here doing it too. Come on, please help. Daddy says SOS. Good, you guys. We're here for 5, for 4. We stretch it out in 3, in 2. And one. Grab a sip, take a quick sip, and let's cool it down. Wow, killed it! Quick sip, you guys. All right, let's clear our space out just a little bit and we will get in a nice stretch. Okay, so similar to how we started, come and have your feet wide. Place your hands on down. Take that big deep breath in through the nose, exhale through the mouth. Allow your neck to hang heavy here. Full-blown relaxation. Just take a second. Maybe your hips sway side to side, slight bend in the knees, whatever feels good. You're going to come and meet me in a plank if you can. Come back into this pretty plank. If you can, lift that right leg high, open it up. Maddie went to yoga last night, so she knows. Pass it on through. Oh yeah, come on down into that pigeon's pose if it's comfortable. If not, no problem. Allow your neck to roll out. Good. Lift up your fingertips, stretch out low back here. Squeeze shoulder blades together. Come back into pretty plank. Shift this right leg back. Left leg is going to go high. Open up that hip. Same thing, pass it on through. Allow yourself to fall down to the mat. Forearms come down, holding it center, shifting yourself up just a bit on those fingertips. Squeezing shoulder blades at the top, stretching out low back. Good. Bringing this left foot back, hips drop down to the mat, squeezing shoulder blades. Center one more time. Gaze can be up to the ceiling or sky, whatever feels good. Allow your feet to push you up, hips come up, downward dog. Pedal it out. Walking it forward, have your feet meet your hands. Grab for those opposite elbows, swing it side to side. Roll it on up, you guys. Good work! You just crushed a killer combo of Empower and Sculpt. But thank you so much for sweating with us today. We'll see you next time. Have an amazing day. Good job! Bye, guys!