Build 30 Day 4: 30-Minute Leg Workout (Glutes and Hamstrings)

DAY 4 of our Build 30 Workout Challenge: 30-Minute Leg Workout (Glutes and Hamstrings)🔥 It's LEG DAY and today's lower body dumbbell workout focuses on the glutes and hamstrings. 👉 DOWNLOAD the Free 2-Week Workout Challenge Here: https://www.nourishmovelove.com/build... 👉Free Weekly Workout Plans In Your Inbox Every Sunday: https://www.nourishmovelove.com/subsc... 💜 Become a member of Team NML (for exclusive workouts, community + accountability):    / nourishmovelove   ► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. Optional mini loop resistance band. I recommend 8-30 lbs depending on your fitness level. We're using 15-30 lbs in this workout video. 👉My resistance bands are from Hope Fitness (affiliate link): https://hopefitnessgear.com/?sca_ref=... *Discount Code: NML 👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=... *Discount Code: NML5 👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com/?aff=5 *Discount Code: NourishMoveLove ►TIME STAMPS: 00:00 Workout Introduction ✔️ Begin with Rep Challenge ✔️3 Build Circuits ✔️3 Moves Per Circuit (1 isolated exercise, 1 multi muscle group exercise, 1 endurance exercise) ✔️Timed Intervals (30/15 for isolated exercise, 40/20 for multi-muscle strength exercise, 50/30 for endurance exercise) ✔️Repeat x3 Sets ✔️3 Minute Burnout Ladder To Finish 01:40 Warm Up 07:55 30 Rep Big Move Banded Squat + Rear Leg Lift 10:15 Circuit One 1️⃣ Iso: Forward Lean Split Lunge R/L 2️⃣ Multi: Forward Lean Split Lunge + Single Leg Deadlift R/L 3️⃣ Endurance: 1.5 Deadlift Clean + 1.5 Squat 16:45 Circuit Two 1️⃣ Iso: Staggered Deadlift R/L 2️⃣ Multi: Staggered Good Morning + Lateral Lunge R/L 3️⃣ Endurance: Staggered Swing + Lateral Squat R/L 23:40 Circuit Three 1️⃣ Iso: Calf Raise with Dumbbell Rotation + Back Squeeze 2️⃣ Multi: Quadruped Donkey Kick R/L 3️⃣ Endurance: Supine Hamstring Hold R/L 31:10 Ladder Burnout Power: Banded Squat Jacks Isometric Hold: Banded Alternating Rear Leg Lifts 35:10 Cool Down + Stretch ⌚️ FITNESS TRACKER SETTING ⌚️ We set our watches to "HIIT" for this workout! Here's the fitness watch our team uses + loves (affiliate link): https://www.anrdoezrs.net/click-10075... ❤️ Learn more about the benefits of Glutes and Hamstrings for women in this post: https://www.nourishmovelove.com/glute... _________________________________________________________ 👖 LINDSEY WEARING (affiliate links): ► Garmin Venu 3S Fitness Tracker -- https://www.anrdoezrs.net/click-10075... ► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM ► lululemon Fast and Free Bike Shorts (6") -- https://creatoriq.cc/43rlCL7 ► lululemon License to Train Tight-Fit Tank Top -- https://creatoriq.cc/444UEJo 👖 RACHEL WEARING (affiliate links): ► Garmin Venu 2 Plus Fitness Tracker -- https://www.dpbolvw.net/click-1007580... ► lululemon strongfeel Training Shoes -- https://creatoriq.cc/45lT4SM ► lululemon Fast and Free Bike Shorts (6") -- https://creatoriq.cc/43rlCL7 ► lululemon Ebb to Street Cropped Racerback Tank Top -- https://creatoriq.cc/3U4Oftl _________________________________________________________ 👉STAY CONNECTED: ⭐️ FREE WEEKLY WORKOUT PLANS IN YOUR INBOX: https://www.nourishmovelove.com/subsc... ⭐️ FOLLOW on Instagram:   / nourishmovelove   ⭐️ MORE WORKOUTS + FREE WORKOUT PLANS: https://www.nourishmovelove.com/ _________________________________________________________ #summerworkoutchallenge #glutesworkout #hamstrings