تحميل "45 Min LOWER BODY WORKOUT with WEIGHTS | COMPOUND + ISOLATION | Build Strong Legs & Glutes"

Sculpt and tone your Lower Body with this 45 Minute Workout with Dumbbells. Grab your mat, water and DB's and get ready to feel the burn. 🗒️Crush it notes •Today's workout will be divided into two main blocks and an extra calves finisher at the end. The first block is our compounds block, focusing on heavy lifting. We will repeat each exercise in this block three times, and repeating the unilateral supersets twice. I recommend going heavy here. •The split squat today is quad-focused, so make sure to keep an upright torso with the knees going over the toes. •The second block is our Isolation block, with a heavy focus on glutes. We will only use bodyweight as well as a lighter set of dumbbells. The work time will be set for 60 seconds, so you will definitely feel that burn. This is a great chance to focus on the mind-muscle connection with your glutes. ✅Warm Up & Cool Down Included ---------------------------------------------------------------------- 🫂Become a Member of our Channel: https://www.youtube.com/channel/UC91-Bzsbp5ZLIUTkUGicsCQ/join 📅Download your FREE 10-Week Workout Calendar and Info Sheet here - https://chrisedi.com/pages/build-series-20 📖FREE Nutrition Mastery eBook - https://mailchi.mp/420741bff562/free-nutrition-mastery-e-book 📱Download Our App - https://chrisedi.com/pages/app-membership 🤝Join our FB Community Here - https://www.facebook.com/unsupportedbrowser 📷New Instagram: https://www.facebook.com/unsupportedbrowser Shop Equipment & Accessories on our Amazon Storefronts (US) https://www.amazon.com/shop/chrisedi (CA) https://www.amazon.ca/shop/chrisedi ---------------------------------------------------------------------- 40-90 sec work | 20 sec rest | Warm Up & Cool Down 0:00 - Intro 0:20 - Warm-Up BLOCK 1 - COMPOUNDS 3:34 - Heel Elevated Goblet Squat 6:58 - Split Squat (Right + Left) 11:10 - RDL 1 & 1/4 14:33 - Reverse Lunges (Right + Left) 18:43 - Double DB Glute Bridge 22:10 - Stiff Leg Deadlifts BLOCK 2 - ISOLATION 26:04 - Elevated Single Leg Glute Bridge (Right + Left) 28:24 - DB Fire Hydrants (Right + Left) 29:33 - Donkey Kick (Right + Left) BLOCK 3 - CALVES 40:44 - DB Calf Raises (Toes Outwards) 41:44 - DB Calf Raises (Toes Inwards) 42:44 - DB Calf Raises (Toes Straight) 43:44 - Plie Squat 49:10 - Cool Down Weights used: 40lbs/18kg 30lbs/14kg 10lbs/5kg Have a great workout! 💪 DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.