30 MIN GYM STYLE LOWER BODY Workout - Quads, Glutes, Hamstrings, Thighs, Calves, Basic & Intense
Ready to set your lower body on FIRE?!🔥 This workout is a great way to get the blood flowing in every part of our lower body - primarily our quads, hammies and glutes, but there will also be exercises that work our calves, thighs & core too! I used one pair of 7 kg dumbbells each. I also used a yoga block to elevate my heels during elevated squats. If you don’t have a yoga block, you can just use a thick book or do classic narrow squats with heels on the floor! This workout is “divided“ into 5 rounds which consist of 3 different exercises repeated 2 times! - I know, it’s a lot of math so take your time to understand it or just follow the video :D Compound workouts like this one are great for both beginners and more advanced people, as they don’t focus on just one muscle group of your body and don’t exhaust you too much, but you still feel the burn! If you ever need to stop or slow down, just do so! Modify the exercise so it suits YOU. Make it challenging for YOUR level and don’t worry about my number of reps. As long as you’re challenging yourself, you’re good to go! Your whole lower body will CRY today, but GROW tomorrow! Let’s do this! ------------ 1. HIGH SQUAT 2. HIGH SQUAT 3. CLOSE LUNGE (R) 4. CLOSE LUNGE (L) 5. ELEVATED SQUAT 6. ELEVATED SQUAT 1. SUMO SQUAT 2. SUMO SQUAT 3. WIDE LUNGE (R) 4. WIDE LUNGE (L) 5. BULGARIAN LUNGE (R) 6. BULGARIAN LUNGE (L) 1. RDL 2. RDL 3. LUNGE TO RDL (R) 4. LUNGE TO RDL (L) 5. BODYWEIGHT LUNGE TO RDL (R) 6. BODYWEIGHT LUNGE TO RDL (L) 1. SQUAT ROCKS 2. SQUAT ROCKS 3. PLIÉ SQUAT W/ ALT CALVE RAISE 4. PLIÉ SQUAT W/ ALT CALVE RAISE 5. CALVE RAISES 6. CALVE RAISES 1. GOBLET SQUAT PARTIALS 2. GOBLET SQUAT PARTIALS 3. SQUAT TO LUNGE (R) 4. SQUAT TO LUNGE (L) 5. 10S PULSE TO JUMP 6. SQUAT WALK ------------ Instagram: / ave.ayres Tiktok: ave.ayres Email: [email protected] ------------ Credits: Song: Krakn - Aurora [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/Aurora Watch: • Krakn - Aurora [NCS Release] - Song: 3rd Prototype - Dancefloor [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/Dancefloor Watch: • 3rd Prototype - Dancefloor | Future H... - Song: Clarx - H.A.Y [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/HAY Watch: • Clarx - H.A.Y | Future House | NCS - ... - Song: Domastic - Forever [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/DomasticForever Watch: • Domastic - Forever | Future House | N... - Song: Valence - Infinite [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/infinite Watch: • Valence - Infinite | Future Bass | NC... - Song: Rival - Throne (ft. Neoni) (Lost Identities Remix) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://NCS.io/ThroneRemix Watch: • Rival - Throne (ft. Neoni) (Lost Iden... - Song: Clarx - Zig Zag [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/ZigZag Watch: • Clarx - Zig Zag | Future House | NCS ... - Song: Robin Hustin - On Fire [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/OnFire Watch: • Robin Hustin - On Fire | Future House... - Song: Dirty Palm - Freakshow (feat. LexBlaze) [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/Freakshow Watch: • Dirty Palm - Freakshow (feat. LexBlaz... - Song: Michael White - Got You [NCS Release] Music provided by NoCopyrightSounds Free Download/Stream: http://ncs.io/GotYou Watch: • Michael White - Got You [NCS Release] - Track: 2 Souls - Lonely (feat. Nara) [NCS Release] Music provided by NoCopyrightSounds. Watch: • 2 Souls - Lonely (ft. Nara) | Trap | ... Free Download / Stream: http://ncs.io/Lonely - "Subscribe Button" by MrNumber112 • Free Download: Subscribe Button + Not... ------------ Thanks for joining me! AA ------------ DISCLAIMER: If you are new to exercise, please consult your fitness professional to give you advice on your exercise form. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. Avery Ayres will not be responsible or liable for any injury or harm you sustain as a result of this video.
