45 Minute Glute Hamstring and Quad At-Home Strength Workout | High Volume | No Jumping

Grab dumbbells, a bench or chair/ottoman, a mini band (fabric or latex), be near a wall, and grab a mat for this 45 minute lower body at home high volume workout. The bench is used to increase the range of motion. If you do not have access to a bench or sturdy chair, perform the exercises on the ground. If you do not hand a mini band, perform without. For resistance reference, I have a pair of 15 and 25lb DBs. Today's format is 2 minutes of work to 30 seconds of recovery. Each exercise is performed for 2 minutes. Every 30 seconds the tempo will change. The first 30 seconds will be a slow eccentric and concentric tempo. The second 30 seconds will be a 1 to 1/4 rep tempo. The third 30 seconds will be pulses. The fourth 30 seconds will be normal tempo. You will hear a ding and my verbal cues every time the tempo changes. After each exercise, we will get a 30 second recovery before moving onto a new exercise. This one is quite fatiguing. Rest/pause during the sets as needed and/or drop the weight selection to something lighter. Let me know how this workout goes in the comments below : ) Skip to 2:20 to begin workout Total Workout time: Approx 45 minutes Total Time with Stretching: Approx 50 minutes Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Strength...   Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Strength...   Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5) Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari... The Workout 30 seconds slow / 30 seconds 1 to 1/4 rep / 30 seconds Pulses / 30 seconds Normal Tempo / Rest BW Squat (warm-up) Static Lunge Left Static Lunge Right Sumo Squat Bstance Bridges Left Bstance Bridges Right Feet Elevated Bridges Lateral Lunge Left Lateral Lunge Right Goblet Squat Bstance RDL Left Bstance RDL Right Bilateral RDL Single Leg Hip Thrust Left Single Leg Hip Thrust Right Bilateral Banded Hip Thrust Wall Sit Banded Abductions Additional Add-Ons to Compliment this Workout: Strength Push Pull and Core Workout:    • 35 Minute Push Pull and Core Workout | Upp...   Upper Body Tri Sets:    • 30 Minute Upper Body Tri Set Workout | Dum...   10 Minute Lower Abs:    • 10 Minute Lower Ab Workout | Bodyweight Only   Cardio 30 Minute Cardio Giant Sets:    • 30 Minute Giant Set Cardio Workout | No Eq...   30 Minute Low Impact Cardio:    • 30 Minute Low Impact Cardio Workout | Cont...   15 Minute Cardio Kickboxing Inspired:    • 15 Minute Cardio Workout | No Equipment | ...   15 Minute Cardio (Leg Focused):    • 15 Minute Bodyweight Only Leg Cardio and S...   Stretch 15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Routine ...   15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynamic an...   15 Minute Lower Body Stretch:    • 15 Minute Lower Body Mobility Routine | Dy...   Tag me in your posts & stories on IG: @lariemidkiff Follow "Fit By Larie" on Facebook! Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!) MUSIC: 🎵 All songs are licensed from epidemic sounds and soundstripe