Stronger 25 Day 3: 25-Minute Dumbbell Leg Workout
Вставка
- Опубліковано 28 лип 2024
- DAY 3 of our Stronger 25 Challenge: 25-Minute Leg Workout (Strength, Power + Isometrics)!
Each circuit starts with a strength training exercise as your base. We’ll challenge your endurance with a power move, then round out each set with a quick isometric hold as a final burnout.
► This is DAY 3 of Strength and Abs Workout Program: Stronger 25! Find all of our Stronger in 25 Workouts in this playlist: • Stronger 25 Workout Ch...
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: bit.ly/NMLUA-camSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): / nourishmovelove
✨THE WORKOUT: 25-Minute Leg Workout (Strength, Power + Isometrics)✨
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells. Optional Mini Loop Resistance Band and Box/Bench/Step.
👉My Dumbbells (affiliate link): www.torquefitness.com/#a_aid=...
👉My resistance bands are from Hope Fitness (affiliate link): www.hopefitnessgear.com/?ref=NML
*Discount Code: NML
👉My oversized yoga mat is from Gorilla Mats (affiliate link): gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
✔️ 4 Circuits (3 exercises per circuit - a Strength, Power and Isometric exercise)
✔️ Timed Intervals (40 seconds work for each strength exercise, 30 seconds work for each power exercise, 20 seconds work for each isometric hold. Rest for 10 seconds after every exercise.)
✔️ Repeat Each Circuit x2 Sets
✔️ Bonus Core Circuit
►Workout Outline:
1️⃣ CIRCUIT ONE: Squats
S: 80/20 Banded Goblet Squat, R/L
P: 80/20 Banded Runner Squat + Lateral Tap, R/L
I: Banded Squat Hold + Single Leg Abduction
2️⃣ CIRCUIT TWO: Lunges
S: Reverse Lunge, R/L
P: Single Leg Plyo Lunge, R/L
I: Lunge Hold, R/L
3️⃣ CIRCUIT THREE: Deadlifts
S: Staggered Deadlift, R/L
P: Staggered Deadlift Clean + Rotational Lunge, R/L
I: Single Leg Deadlift Hold, R/L
4️⃣ CIRCUIT FOUR: Glute Bridges
S: 2-Count Single Leg Glute Bridge, R/L
P: Single Leg Glute Bridge, R/L
I: Single Leg Glute Bridge Hold, R/L
🔥 Abs + Core Burnout:
1) Modified Side Plank + Clam w/ Leg Lift, R
2) Modified Side Plank + Clam w/ Leg Lift, L
3) 90/90 Kick Out + Switch
►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
06:30 Circuit One: Squats
11:25 Circuit Two: Lunges
16:35 Circuit Three: Deadlifts
21:40 Circuit Four: Glute Bridges
26:30 Abs + Core
29:30 Cool Down + Stretch
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: spoti.fi/32fRMuK
❤️ Find This Workout on NML: www.nourishmovelove.com/stron...
_________________________________________________________
👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Align Shorts -- creatoriq.cc/3SfQw2o
► lululemon Wunder Train Racerback Tank Top -- creatoriq.cc/3N36jlp
👖 RACHEL WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Wunder Train Shorts -- creatoriq.cc/3SbjiBw
► lululemon Ebb to Street Cropped Tank -- creatoriq.cc/3Slommy
_________________________________________________________
👉🏼 DOWNLOAD the Free 2-Week Workout Challenge Here: nourishmovelove.com/stronger-25
WEEK 1:
▪️Day 1: Full Body Push - • Stronger 25 Day 1: 25-...
▪️DAY 2: Upper Body Pull - • Stronger 25 Day 2: 25-...
▪️DAY 3: Leg Workout - 📍You are here!
▪️DAY 4: Sweating Standing Abs - • Stronger 25 Day 4: 25-...
▪️DAY 5: Full Body Strength + Abs - • Stronger 25 Day 5: 25-...
▪️DAY 6: Full Body Pull - • Stronger 25 Day 6: 25-...
▪️DAY 7: Upper Body Push - • Stronger 25 Day 7: 25-...
▪️DAY 8: Slow Burn Legs - • Stronger 25 Day 8: 25-...
▪️DAY 9: Unilateral Core - • Stronger 25 Day 9: 25-...
▪️DAY 10: Full Body Pyramid - • Stronger 25 Day 10: 25...
_________________________________________________________
►🤰Is this workout Pregnancy-Friendly? Yes! Follow the workout modifier. Sub squats if lunges don’t feel good for you and modify the core burnout as needed.
_________________________________________________________
🚨SUBSCRIBE TO MY CHANNEL -- bit.ly/NMLUA-camSubscribe
►SUBSCRIBE TO MY EMAIL NEWSLETTER:
Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
www.nourishmovelove.com/subsc...
► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: www.nourishmovelove.com/categ...
►FOLLOW On Instagram:
/ nourishmovelove
www.nourishmovelove.com
#legworkout #legworkoutathome #powerlegworkout
Doing all the glute bridges single leg for the first time today was the boost I needed for the day! 6 month old baby isn't sleeping well lately and really haven't had much energy to workout but glad I pushed play today! I've just been repeating stronger 25 for close to 3 months now! Definitely feeling stronger each time
Pure fire!! You are so stinking awesome! Keep up the great work mama!
Hello ladies! You need to seriously do a whole series on STRENGTH, POWER & ISOMETRICS!!! ❤❤❤ it! Been traveling and doing house reno last 3 months and have not done your workouts. Have tried out some others occasionally but did not feel challenged and I lost everything I gained from your workouts 😢 so I am back and so sore from the last 3 days but that tells me your workouts work! Four days in and I feel so much better and energized than the past 3 months. I love your series workouts the best. Thank you for bringing effective workouts with noticeable results.
So glad you have been loving our Stronger 25 program and noticing results in yourself!! You are so AWESOME!! Keep up the great work!!
Looooved the strength, power, isometrics! So stinking challenging! Those plyo lunges had me at failure so quickly 😅 loving the program!
So glad you are loving this format! Keep up the amazing work!!
Love love love the deadlift clean rotational lunge in the 3rd circuit!
So glad you are loving this combo move! Keep up the great work!
The new format was awesome! I loved the combo of different moves. Definitely felt the burn in those glute bridges and lunge sets. Woot woot!
So glad you loved this new format with lots of combo moves! You are so awesome!
Jumping back into your programs after I took a workout hiatus 😂 figured the 25 minute workouts wouldn’t be “too bad” I shoulda known better than that with Lindsey 😅 this one was Spicyyyy and I love leg days
Way to crush this leg day workout! You are so awesome!
This was such a great workout! I love how you took the time during the warm up to "practice" the challenging moves! I love the fast paced workout! Thank you!
So glad you are loving this workout! Thank you for choosing to sweat with us!
Love love love the 3 different ways to work the muscle SPI!!! Let’s do it
So glad you loving the spicy new format! Yes let's get it done!
I knew my peach and thighs would be screaming at the end of this workout; the bands and TUT makes a difference for show, love the SPI format, glad this one is in the books! 8.3.2023!
So happy to hear you loved the new SPI format! You are so awesome!
I can see why a previous commentor paused after the warm-up to comment on how awesome just the warm-up was! The whole workout was fantastically challenging and I am SO glad I took the time for myself today to complete this... one day at a time. I'll keep coming back! Thanks, ladies!
So happy to hear you LOVED the warm up! Way to knock out this workout and challenge yourself! Thank YOU for sweating with us!
Loved this format, this workout.. holy bananas is right! this is my new leg favorite.. thank you ladies you rock!!
So happy to hear you are loving this workout format!
Incredibly hard, and absolutely awesome!!! I have not enjoyed suffering so much in my life! I love, love, love this format.
So glad you loved this workout! Way to get it done!
One of my favorite workouts I’ve ever done with you. Keep it UP Lindsey!!!
So glad you loved this workout!!
You ladies are keeping me SO honest ❤
You are so awesome!!
That SPI 40/30/20 format.... I LOVE IT!!
Such a fun format! You are so awesome!
Second time through this program and I am loving it even more than the first time I did it when it originally was posted!
So glad you are loving this workout! Keep up the great work!
I really love and appreciate that you are thorough with warmup, workout, and cooldown!!
So glad you love the addition of the warm up and cool down! Mobility is so important!
Loved it, i went to my local YMCA , just finished.
I'm 3 months post Achilles repair surgery, so I did my best with some modifications. I love your workouts and am thankful for this platform.... and thankful to be back at it!!! Great workout, as always!!!
So sorry to hear about your injury -- I hope you are having a speedy recovery! Way to get this workout done with modifications that bests fits you!
Playground move fantastic. Also loved the cool down stretches.
YAY! Way to knock out this workout and the new moves!
Loved the ab playground move!!
So glad you loved this ab move! You are so awesome!
I haven't done three workout days in a row for a while but am challenging myself for this program! Shooting for 5 in a row~
So happy to hear you are loving the program and challenging yourself! Keep up the awesome work!
I've been thinking about this for a while now and no one that I saw of has brought it up so I really want to celebrate how Lindsey never messes up left and right when coaching! It's not an easy thing to do!
Years and years of practice! Thank you so much for following along!
Wow loved it- more mobility moves just like that 90-90 thank you ladies
So glad you loved the ending mobility workout!
🥹🌸crushed leg day! Thanks for being so motivating! Also I loved the new move! I love that I have to think about what I’m doing and not just going through the motions! Also my baby helped me at the end with glute bridges haha 😂 so cute! Thanks ladies!. You are a rock start rocking this workout with your knee in recovery! 💪🏼
Way to crush this leg day workout! Thank you for choosing to sweat with us!
This workout was AMAZING!! I absolutely loved the format and it was spicy! Just brilliant!!
Way to crush this workout! you are so awesome!
Rly good workout!! Wish it was longer 🫶🏽. The moves are so fun and functional!
So glad you loved this workout! You can always add on one of our 10-Minute leg day burnouts to make it longer -- www.nourishmovelove.com/home-workouts/?_sft_category=10-minute-workout+lower-body-workout
Your creativity Is amazing! Love your compound movements, so much fun!
So happy to hear you have been loving the stronger 25 program!
My biceps are burning... Thank you!
RIGHT!! Thank YOU for sweating with us!
Absolutely loved this format! Abs at the end were a nice finisher and I really enjoyed the cool down stretches ❤
So glad you are loving this format with the extra ab add ons! keep up the awesome work!
Love the new format! Also cool how you made the 90-90 stretch into a core move at the end 😁
So happy to hear you loved the new format and the fun mobility ab exercise! Keep up the awesome work!
Loved this one the 2nd time, too! Thanks again!
WAY TO GO!!
Loved the new format! The playground move was a challenge 👍
So glad you loved the new format and the last mobility move! Keep up the awesome work!
Fave move deadlift to rotational lunge!!
So glad you loved the combo deadlift move!
Super loved this one. My legs are going to be sooooore!
So glad you loved this workout! You are so awesome!
loving the hip mobility! Thanks Lindsey and Rachel.
So glad you loved the extra add in of mobility! You are so awesome!
Love the deadlift, clean and side lunge move. Also love the 40, 30, 20 format.
Such a fun combo move! Thank YOU for sweating with us!
That fun move at the end was so good and I’m really feeling my lower abs after doing it. It’s one of my favorite moves ever.
So glad you loved the fun mobility ab move at the end! Way to knock out this workout!
Used my bosu ball for elevation change. Really enjoyed this format and how you always change things up to keep it new. Thanks again for all of your hard work.
Love that added challenge!! Thank YOU for sweating with us!
The last 5 mins wowza ! Can we go back to the playground ✌️😏
Pure fire!!! Way to get it done!
3 rd time doing this program and this one is HY bananas EVERY time and I even know what’s coming. 🔥
So glad you are loving this holy bananas workout! Keep up the great work!
Loved this 40, 30, 20 format, great moves. A bad knee has made me dread leg day. This workout has reminded me how great a leg workout can be! Even better followed by the 15 minute Standing Cardio! Thanks, Ladies!
So glad you love this new program and followed up with the 15 minute cardio workout! WAY TO GO!
Spicy workout! Looking forward to repeating this program to see my progress!
Pure fire! Yes repeat this workout!
Fantastic workout! Loved this format and loved the playground move at the end!
So glad you loved this workout format!! Keep up the awesome work!
loved this one... straightforward moves but interesting with the format! Felt like good focus!
So glad you loved this move and the fun format!!
Love the playground move! We do need more play as adults and it’s fun to see what our bodies can do as we get stronger! Would love a whole “playground” workout just for fun things to try and work towards!
Yes we do!! Thank YOU for sweating with us!
I have a feeling I'll be doing this series three times! The added time - who knew five little minutes would make such a difference?! - plus the increased weight, I wanna really nail these moves, they're great!! Thanks y'all!
Right!! Way to crush this workout! You are so awesome!
Loving these workouts!! Thank you so much!!!!
So happy to hear you are loving NML workouts!
Leg day ☑️ Thank you!
Leg day best day! Thank you for sweating with us!
I added a calf raise to the lunge hold, just to keep my mind busy! Loved this one, thank you NML Team!
Such a spicy move! You are so awesome!
Sooo stinking spicy! Back to back with 25 min pull. Awesome combo! 🎉❤
LOVE IT!!
Agree, it's perfect!
Fire! I loved this format. The 40 30 20 was spot on! Fantastic! And of course the abs at the end! Perfect! Thank you!
So glad you loved this workout format! Thank you for sweating with us!
Great workout! The SPI format is a fun change, and I appreciate how you show us how to get stronger without necessarily needing heavier dumbbells. The new stretches at the end were great too!
So glad you are loving this workout format! Thank you for choosing to sweat with us!
I LOVED everything about this: the format, the isometric holds, and the fun move at the end! Thank you for another awesome workout!
SO glad you loved this workout and new format! You are so awesome!
Love the fun move it the end! Glute Bridges are a challenge for me, but you guys keep me movtivared to keep trying❤
So glad you loved this power leg workout! You are so awesome!
Holy moly!!! This was extra spicy lower body using resistance band and weights. I loved it! Challenged myself to go heady again and day three, in the books! Thank you for the motivation Lindsey and Rachel 🤩👍🏼🍌🍌🍌🍌
PURE FIRE!! Way to crush all three days so far! Can't wait to share the rest of the program with you!
That was summertime hot! Thanks ladies!! Day three done ✔️.. day 4 let's gooo!! 🏋🏽♀️
NICE WORK! Get ready for tomorrow!!
I'm normally not a fan of leg day, but I honestly LOVED this one!!!! Super FUN and my legs are shaking!
So glad you loved this leg day!! Nice work!
Loved that you showed us the moves in the warm up as sometimes it takes me a bit to get the head and body to talk to each other! So if you quickly show us mid workout I do not have enough time to grasp it. Please do more of this if you will be including more complicated moves in the workouts in future. Loving this program! ❤
So glad you love the warm up and mobility workout! Keep up the awesome work with the new program!
I have been working out for years and I always learn something new with every single workout of yours! You're amazing and I am SO glad I discovered you!!!
So happy you found your way to NML and have been working out with us for years! Keep up the awesome work!
Great leg day!!! love this format!
So glad you loved this workout format!
Ah love the SPI format and the playground move 🤩 and soooo spicy 😅
So glad you loved the new format and the music! Nice work!
So good!!! Thank you!!
Seriously, you guys brought the 🔥 with this one! Absolutely loved the unilateral work and holds. This program has been fantastic! I am so excited for what you are doing next! Thank you!
Pure fire!! So glad you love the unilateral combo moves! You are so awesome!
I loved this format today! I love a good leg day. Thank you ladies!
So glad you are loving this format!
LOVE the cueing for foot placement in staggered stance, thanks for clarifying
YES i'm so glad you found that helpful!
Loved this new format!!! Thanks for this amazing new program. I am really enjoying it!
So happy to hear you loved the new format and enjoying all the new workouts! Can't wait to share the full program with you!
Love the SPI 40/30/20 format!! Mixing it up but also keeping it spicy! 🌶️
So glad you love the extra spicy from this leg day format!
Holy ! Love this format!
So glad you loved this format! You are so awesome!
Love love love this workout! Probably my new favourite format!
So glad you loved this workout and format! Nice work!
Loved this format! Last month I had an infected knee (and could not kneel) and then sciatica. It felt great getting back to a good leg day! It’s hot and sweaty out today….but even sweatier in here!
So glad you loved the new leg day format! happy to hear your knee is going better! Here are some knee strengthening exercises I would recommend adding into your daily routine -- www.nourishmovelove.com/5-best-knee-strengthening-exercises/
Thank you for the recommendations!
What a great workout; legs are jello...I think this is my 3rd time through the strong 25. Kills me everytime.
So glad you are loving this workout! Keep up the great work!!
LOVE your workouts!! Love this format!!!
So glad you loved this new format! You are so awesome!
This was the perfect challenge and the right amount of time to make it feasible. I love this format. Yay- Thank you
Way to knock challenging workout! You are so awesome!
This was so great! Loved the new format!!! Can't wait to come back and scale this one up. 🤗
So glad you loved this format! Way to get it done!
This is by far my new favorite format! It flew by but the burn was fire! I have a love-hate relationship with lunges and I actually really loved the lunge circuit! Thanks for another fun workout!
So happy to hear you loved the new format! Can't wait to share all the other workouts with you! Get ready!
I got 20 pound dumb bells for my birthday and it has been so good to break them in with this series! It has really opened up so much room for growth and improvement!
So awesome!! Keep up the great work!
Love the SPI format!! Booty is gonna be sore tomorrow!
Yes!! Way to crush this format!
Love this new format. That was challenging and quite the burner. As always, appreciate your creativity and excellence in putting together an awesome program.
So happy to hear you are loving the new challenging format! You are so awesome!
This was awesome! Love all the different formats, tempos and music! All of these workouts are holy bananas 🍌
Way to knock out this workout! You are so awesome!
Loved this new format, was really feeling the burn! I am loving this series!
So glad you loved this new format! You are so awesome!
My quads were still so sore from day 1!!! Good workout though- I’m obsessed with this series
Pure fire! Way to knock out all the workouts so far!
I’ve been trying to find my favorite lower body workout to add into half marathon training and I think this is the one 👏🏼 love the format and added mobility training!
So happy to hear you loved this workout and congrats on your half marathon training!! Keep up the amazing work!
Awesome leg day...great firey format!
Leg day best day! Way to go!
LOVED this format! Booty burn! 🔥
PURE FIRE! Nice work!
Really enjoyed this format- fave of the week so far!!
Way to knock out this format!!
Love this workout and how you are always mixing up the moves to keep it fun and interesting!!
So glad you loved this workout! You are so awesome!
So many bananas!!! Leg days are the hardest for me and my least favorite. Loved the single side focus. Hard but helps me target the weak spots from my sci. Thank you!
Holy bananas is right! Way to crush leg day!
Day #3 - done! The format was great! I did not want to get up this morning but am glad I did! On to #4!
Way to knock out day three! Keep up the awesome work!
Loved the new format!! Didn’t think I could get that kind of burn in 25minutes-but you proved me very wrong 😂
So glad you loved the new leg day format! You are so awesome!
I really liked this formate, would loveto see it again.
So glad you loved this format! Stay tuned for this format coming back!
Loved it! Especially loved the amazing stretching at the end 🎉🎉
You are so awesome!! Way to get leg day done!
WHEW! I did this today after yesterday's live and my legs are smoked!
WAY TO GO!! Lot's of legs in yesterday's workout!
Love your workouts I always feel stronger when it’s over !
You are so strong! Keep up the great work!
Awesome workout! Thank you!
Thank YOU for sweating with us!
Another awesome workout ladies! Loving the variety and how much you fit in this short routine! Perfect perfect! Love your motivation. So happy to be a part of your NML team!
So glad you loved this workout! So happy to have you part of team NML!!
hooooly f***n bananas that was spicy
RIGHT!! Wa to knock out this workout!
Oh noooo…😂😂😂…you’re scaring me!!! I was gonna do this tomorrow morning!
Leg day ✔️ leg day is not ever my favorite but this one is a good one, thank you!
So glad you are loving this workout! Thank you for choosing to sweat with us!
The workout is INSANE 🔥🔥!
LOVE IT !!
So glad you loved this workout! You are so awesome!
Thank you so much! This was a really great workout!
Thank YOU for sweating with us!
This workout was a killer!!! I can’t feel my legs!!! My legs are all wobbly especially when coming down the stairs!!!