DAY 4 of our Summer Workout Challenge: 30Minute Leg Workout (Glutes and Hamstrings)

It's LEG DAY and today's lower body dumbbell workout focuses on the glutes and hamstrings.

► This is DAY 4 of our Summer Workout Challenge: Build 30! Find all of our Build 30 Workouts in this playlist:    • Summer Workout Challenge (Build 30)  

Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove  

✨THE WORKOUT: 30Minute Leg Workout (Glutes and Hamstrings)✨

► EQUIPMENT: MediumtoHeavy Dumbbells. We’re using 1530 lb dumbbells. Optional mini loop resistance band.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=...
*Discount Code: NMLTF5
My resistance bands are from Hope Fitness (affiliate link):
https://hopefitnessgear.com/?sca_ref=...
*Discount Code: NML
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔ Begin with Rep Challenge
✔3 Build Circuits
✔3 Moves Per Circuit (1 isolated exercise, 1 multi muscle group exercise, 1 endurance exercise)
✔Timed Intervals (30/15 for isolated exercise, 40/20 for multimuscle strength exercise, 50/30 for endurance exercise) x 2 Sets
✔3 Minute Burnout Ladder To Finish

►Workout Outline:
30 Reps: Banded Squat + Rear Leg Lift

1⃣ CIRCUIT ONE:
1. Iso: Forward Lean Split Lunge R/L
2. Multi: Forward Lean Split Lunge + Single Leg Deadlift R/L
3. Endurance: 1.5 Deadlift Clean + 1.5 Squat

2⃣ CIRCUIT TWO:
1. Iso: Staggered Deadlift R/L
2. Multi: Staggered Good Morning + Lateral Lunge R/L
3. Endurance: Staggered Swing + Lateral Squat R/L

3⃣ CIRCUIT THREE:
1. Iso: Calf Raise with Dumbbell Rotation + Back Squeeze
2. Multi: Quadruped Donkey Kick R/L
3. Endurance: Supine Hamstring Hold R/L

3Minute Ladder
Power: Banded Squat Jacks
Isometric Hold: Banded Alternating Rear Leg Lifts

►TIME STAMPS:
00:00 Workout Introduction
01:40 Warm Up
07:55 30 Rep Big Move
10:15 Circuit One
16:45 Circuit Two
23:40 Circuit Three
31:10 Ladder Burnout
35:10 Cool Down + Stretch

❤ Find This Workout on NML: https://www.nourishmovelove.com/glute...
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LINDSEY WEARING (affiliate links):
► Garmin Venu 3S Fitness Tracker https://www.anrdoezrs.net/click10075...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") https://creatoriq.cc/43rlCL7'>https://creatoriq.cc/43rlCL7
► lululemon License to Train TightFit Tank Top https://creatoriq.cc/444UEJo

RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker https://www.dpbolvw.net/click1007580...
► lululemon strongfeel Training Shoes https://creatoriq.cc/45lT4SM'>https://creatoriq.cc/45lT4SM
► lululemon Fast and Free Bike Shorts (6") https://creatoriq.cc/43rlCL7'>https://creatoriq.cc/43rlCL7
► lululemon Ebb to Street Cropped Racerback Tank Top https://creatoriq.cc/3U4Oftl
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DOWNLOAD the Free 2Week Workout Challenge Here: https://www.nourishmovelove.com/build...

WEEK 1:
▪Day 1: Full Body (Leg Focus) —    • Summer Challenge Day 1: 30Minute Ful...  
▪DAY 2: Chest + Triceps —    • Summer Challenge Day 2: 30Minute Arm...  
▪DAY 3: Core, Cardio + Mobility —    • Summer Challenge Day 3: 30Minute Car...  
▪DAY 4: Glutes + Hamstrings —You are here!
▪DAY 5: Full Body + Abs —    • Summer Challenge Day 5: 30Minute Ful...  

WEEK 2:
▪DAY 6: Full Body (Arm Focus) —    • Summer Challenge Day 6: 30Minute Ful...  
▪DAY 7: Quads + Glutes —    • Summer Challenge Day 7: 30Minute Qua...  
▪DAY 8: Core Circuit —    • Summer Challenge Day 8: 30Minute Cor...  
▪DAY 9: Back + Shoulders —    • Summer Challenge Day 9: 30Minute Arm...  
▪DAY 10: Full Body —    • Summer Challenge Day 10: 30Minute Fu...  
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#summerworkoutchallenge #glutesworkout #hamstrings