💥 40 Min Unilateral Legs & Glutes HIIT Workout at Home with Dumbbells | Low Impact | Strong 12
Welcome to Day 12 of the Strong Program, and the second workout of the HIIT week! This week, we will be completing low impact HIIT workouts that will consist of about a 30 minute HIIT portion (2 rounds per circuit) and a 10 minute non-HIIT no repeat portion! Although a few exercises might include an occasional hop or jump, the full workout can be completed in a low impact fashion. Remember to go slow & control each movement & take a break whenever you need one!
We will tone & strengthen our whole body with this fire 40 minute legs and glutes workout that you can do from home with dumbbells and, optionally, but recommended, resistance bands! This at home lower bodt workout will challenge our legs, glutes, and thighs.
For this workout, I am using the following equipment:
2 x 10 lbs dumbbells
2 x 25 lbs dumbbells
1 x heavy booty band (optional)
1 x 20-25 lbs sand kettlebell (can use regular kettlebell or dumbbell(
📍 PLEASE USE THE LINKS BELOW FOR ANY WORKOUT CLOTHES/EQUIPMENT
We will perform this legs & glutes HIIT workout in the following format:
➡️ HIIT PORTION:
4 unilateral lower body exercises x 35 seconds x 5 second reset between exercises
40 second break between circuits
5 circuits
2 rounds per circuit
➡️ NON-HIIT NO REPEATS PORTION:
40 seconds on, 20 seconds off
As alway, the timer is just a suggestion - please feel free to pause this workout and take your time. The circuit are tough and are meant to get your heart rate up - without jumping!
Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all exercises, keep your core nice and tight throughout.
Please make sure you warm up first! I recommend this video for a quick 5 minute warmup:
Thank you for joining & hope you enjoyed this workout, and I will see you next for Upper Body HIIT Workout!
Please let me know if you have any questions in the comments below.
V
AFFILIATE LINKS:
📍 SHOP MY SHORTS, TOP, DUMBBELLS & KETTLEBELLS on my Amazon Storefront:
📍Booty Band:
📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
?aff=90
📍 Other Non-Amazon Recommendations & Outfits:
40 Min Unilateral Legs & Glutes HIIT Workout at Home with Dumbbells | Low Impact Workout Details
00:00 Intro
02:00 HIIT CIRCUIT 1 35/5/40
Staggered Squat - Right
Staggered Squat - Left
Reverse Lunge - Right
Reverse Lunge - Left
05:17 REPEAT CIRCUIT 1
08:33 HIIT CIRCUIT 2
Staggered Romanian Deadlift (RDL)- Right
Staggered RDL - Left
Curtsy Lunge - Right
Curtsy Lunge - Left
11:50 REPEAT CIRCUIT 2
15:05 HIIT CIRCUIT 3
Single Leg Chair Squat - Right
Single Leg Chair Squat - Left
Hip Thrust - Right (Band Optional)
Hip Thrust - Left
18:24 REPEAT CIRCUIT 3
21:40 HIIT CIRCUIT 4
Bulgarian Split Squat - Right
Bulgarian Split Squat - Left
Lateral Lunge - Right
Lateral Lunge - Left
25:00 REPEAT CIRCUIT 4
28:19 HIIT CIRCUIT 5
Leg Extended Squat - Right
Leg Extended Squat - Left
Staggered Swing - Right (KB or DB)
Staggered Swing - Left
31:35 REPEAT CIRCUIT 5
34:32 NON HIIT BURNOUT CIRCUIT 40/20
Glute Bridge - Right
Glute Bridge - Left
Straight Leg Raise - Right
Straight Leg Raise - Left
Side Leg Raise - Right
Side Leg Raise - Left
Squat Step - Right
Squat Step - Left
Cossack Squat - Right
Cossack Squat - Left
44:25 Cool down
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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.
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