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Tone and define your Lower Body with this 30 Minute intense Workout with Dumbbells. Grab your mat, water and DB's and get ready to feel the burn. 🗒️Crush it notes •Today, I’m taking you through a 30-minute Metcon lower body workout. During this session, we will use a heavy dumbbell, a medium-heavy dumbbell, and a small band—preferably one with extra strength. •The work time is longer today, with very short rest periods between exercises during the circuits. Additionally, we're maintaining a slightly faster tempo than usual. •You'll also need a plyo box or a bench for the hip thrusts and step-ups. •When performing step-ups, aim to target the glutes more by stepping a little further away from the bench and keeping the movement nice and controlled. •For Bulgarian split squats, focus on the quads by keeping an upright torso and allowing your knees to pass your toes. Finally, we'll finish with a no-repeat banded circuit. Ensure that you keep the band under constant tension during the exercises. •If you don’t have a band, simply follow the exercises without it. Have a great workout! ✅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 ---------------------------------------------------------------------- 50-60 sec work | 10 sec rest | Warm Up & Cool Down 0:00 - Intro 0:24 - Warm-Up Circuit 1 (2 Rounds) 3:55 - Hip Thrusts 4:55 - Step Up (Right + Left) 6:55 - Wall Sit Circuit 2 (2 Rounds) 12:30 - Bulgarian Split Squat (Right + Left) 14:30 - Single Leg RDL (Right + Left) Banded Circuit 21:20 - Lateral Steps 22:30 - Standing Abduction (Right + Left) 24:50 - Glute Bridge with Abduction 26:00 - Glute Bridge Pauses 27:10 - Banded Squats 28:20 - Banded Kickback (Right + Left) 30:40 - Squat Jumps 32:18 - Cool Down Weights used: 40lbs/18kg 25lbs/11kg 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.