Stronger 25 Day 8: 25-Minute Leg Circuit Workout (Slow Burn)
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- Опубліковано 10 лип 2024
- DAY 8 of our Stronger 25 Challenge: 25-Minute Slow Burn Leg Workout (Eccentric Strength Training + Power)!
This lower body workout supersets slow and controlled eccentric leg exercises with "power reps" or pulses. The combination of these different styles of reps increases time under tension and BUILDS THE BURN - you'll be feeling this one the next day! 🔥
► This is DAY 8 of our Strength and Abs Workout Plan: Stronger 25! Find all of our Stronger in 25 Workouts in this playlist: • Stronger 25 Workout Ch...
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✨THE WORKOUT: 25-Minute Slow Burn Leg Workout✨
► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells. Optional Mini Loop Resistance Band.
👉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:
✔️ 2 circuits (4-6 exercises/circuit)
✔️ Timed Intervals (30 seconds of eccentric reps right into 30 seconds of power reps or pulses; followed by 20 seconds of rest)
✔️ Repeat each circuit x2 sets
✔️ FINISH with a bonus core circuit
►Workout Outline:
1️⃣ CIRCUIT ONE:
30 sec: Eccentric Staggered Squat
30 sec: Staggered Ski Swing + Front Step Shallow Lunge
Rest 20 Sec
30 sec: Eccentric Split Lunge + Pause
30 sec: Lateral Lunge + Clean
Rest 20 Sec
30 sec: Eccentric Sumo Deadlift
30 sec: Wide Squat Pulse
Rest 20 Sec
🔥 Cardio
30 sec: Lateral Shuffles
30 sec: Single Leg 3-Way Squat
2️⃣ CIRCUIT TWO
30 sec: Fire Hydrant Lift + Hold
30 sec: Single Count Fire Hydrant Lifts
Rest 20 Sec
30 sec: Single Leg Glute Bridge + Calf Raise
30 sec: Single Leg Glute Bridge
Rest 20 Sec
🔥 Abs + Core Burnout:
1) 3 Donkey Kicks + 3-Second Bear Crawl Hold (R)
2) 3 Donkey Kicks + 3-Second Bear Crawl Hold (L)
3) 90 /90 Kick Out Both Legs + Switch
►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
06:05 CIRCUIT ONE : Squat + Lunge + Deadlift
15:00 Cardio: BAND
18:35 CIRCUIT TWO: Glutes + Calves
24:45 Abs + Core
28:10 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...
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👖 LINDSEY WEARING (affiliate links):
► Garmin Venu 2 Plus Fitness Tracker -- www.dpbolvw.net/click-1007580...
► lululemon strongfeel Training Shoes -- creatoriq.cc/3DDwYiU
► lululemon Base Pace Shorts (8") -- creatoriq.cc/3LmQXG3
► 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 Base Pace Shorts (8") -- creatoriq.cc/3LmQXG3
► lululemon Ebb to Street Cropped Tank -- creatoriq.cc/3Slommy
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👉🏼 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 - • Stronger 25 Day 3: 25-...
▪️DAY 4: Sweating Standing Abs - • Stronger 25 Day 4: 25-...
▪️DAY 5: Full Body Strength + Abs - • Stronger 25 Day 5: 25-...
WEEK 2:
▪️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 - 📍You are here!
▪️DAY 9: Unilateral Core - • Stronger 25 Day 9: 25-...
▪️DAY 10: Full Body Pyramid - • Stronger 25 Day 10: 25...
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►🤰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.
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#lowerbodyworkout #legworkout #legdayworkout
Just finished this at 38 weeks pregnant, 5th baby. I just cut out the last core move. I told my husband to remind me during contractions that Lindsey’s workouts are harder than labor! Those squat pulses were fire!
You are so stinking awesome mama!! WAY TO GO!
You should count how many times you say ‘holy bananas’ & then add that to the descriptions 😄 Like ‘this one was 8 bananas!’ The mammas like me who workout with you every day will get it & it will be helpful!
Love love love your workouts. Can’t wait for what’s coming in 2024
Way to crush this holy bananas workout!! You are so awesome!!
I’m on my third time repeating Stronger 25 consistently (been doing it for the past 6 weeks!) My arms were so tired today & was grateful for the leg day. BOY WAS I WRONG! I picked up my 20s this week - usually use my 15s - and holy bananas grip strength!! It took all my might to hang onto my 20s! I was SO HAPPY when the second set was on the floor! 😅
So glad you are loving this workout!! Way to crush the stronger 25 program for a third time!!
I hate leg day more than other muscle groups but I know I need it! Thank you for making it fun and tolerable! And thank you for modifications ;)
Way to make it work for you! Keep up the awesome work!
I LOVE YOU GIRLS!!!! soooo happy I found you, been doing your workouts every day, you are the only channel that gets me going. thank you thank you thank you! this workout is amazing. would loveee more workouts with bands for the booty :))))) have a great day ladies
We are so happy you found your way to us! So glad you have been loving NML workouts and feeling so amazing! Keep up the great work!
I'm slowly but surely working my way through this "2 week" turned one long month challenge! This one has made it really hard to go up and down the stairs to do laundry today.
WAY TO GO!! These are tough workouts!
I have non-workout-related goals that I've been working on for a long time, and since watching your videos almost daily, I've started applying, "ten minutes is better than no minutes," and "Yes, you can" to steps in these other goals. I definitely lean pessimistic, and have been putting more energy into having a more realistically optimistic mindset, inspired by the heaps of energy you put into your presentation. You clearly do a TON of work to make this all happen, and it is inspiring! Thank you so much for the positive and realistic perspective you bring.
So glad you are loving this workout!! Thank you for choosing to sweat with us!!
Those single leg glute bridges were fire! Did this one on my 41st birthday. No better way to start than day than feeling strong in a new year.
Way to knock it out! Happy birthday to you -- hope it was a great one!!
Happy birthday! 😊😊😊 (I enjoy exercising in honor of my birthday too.)
Slow burn leg day for real. Holy bananas. 🔥 🔥
So glad you loved the leg day workout! Holy bananas is right!
I love the side-lunge snatch. It's possibly my favorite move ever. I also love that you hit inner and outer thighs and glutes and don't just kill the quads and hammies...thanks :)
Such a spicy combo move! Thank YOU for sweating with us!
Really appreciate how you will demo a new move during the warm up so that way I know what to expect during the actual workout
So glad you like the demo of the movements in the warm up! Thanks for sharing!
HOLLLYYY BANANAS!!! BUT CRAMP WARNING!!! BOOTY BURN!!! Ready to take on the day
Pure fire! Way to get it done!
So good! When you said to put the bands on our lower legs I was like 🥹 holy bananas! This was awesome! Thank you 🙏🏼
Such a spicy workout! Thank you for sweating with us!
Even without weights this was tough! Thank you!
Thank you for choosing to sweat with us!
Such an AWESOME leg burn!
YEAH I'm so glad you loved this one!!
This was a spicy one!! My legs felt like jello after the first circuit, thank you so much!!
Pure fire! Way to knock it out!
Loved the Staggered Ski Swing and Front Step Shallow Lunge! You should add that back in a new program. Also, core feels engaged the whole workout!
I loved that move too!! One to add back to our rotation!
First time for this one. Legs on fire! Thanks.
Thank YOU for sweating with us!
Loooooove this burn!!!!! Also love that you remembered the exercises in c1!
So glad you are loving this workout! You are so awesome!
Leg day ☑️ Thank you!
Thank YOU for sweating with us!
“This is it!….. and then there’s more.” Loved it 😂
So glad you are loving this workout! Way to get it done!
Excellent leg day! Those donkey kicks were 🌶! The program has it all! Lots of new moves, strength, power, cardio, and abs! I absolutely love it!! Thank you!
So glad you loved this leg day!! Keep up the awesome work!
Legs on fire! Thanks! 😝
Pure fire! Way to knock out this workout!
Loved it! What a burn!
Pure fire!!
Leg day ✔ thank you!
Thank you for choosing to sweat with us!
Struggle is reeeaaallll! 🥵👏
Pure fire! You are so awesome!
Something about the shorter workouts helps me find the strength to work harder! 8.11.2023! Off to pick up Day #9, 3 mile walk tomorrow and close out with Day #10 full body on Sunday! I will repeat!
Exactly pushing through 25-minutes and picking up heavy weights is the way to go! Keep up the great work!
Wow that was spicy 🌶️🍌 thanks for putting these workouts together! So much fun to be doing the program alongside others!
You are so awesome! Way to push through this spicy workout!
Day 8…. Yeeeeee
YES!!
This one is so good! This one and the pyramid on Day 10 are my favorites of the program. Only two days left and then I'm already saying goodbye to Stronger
25. I can't believe how fast it goes!
So happy to hear this is one of your favorite formats! Keep up the amazing work!
😅 wow, im going to feel this tomorrow. 🎉🎉🎉
Pure fire! Way to get it done!
GIRRRRL.....HOLY BANANAS!!! 👊💪🍌
Holy bananas is right!
That was FIRE! The glute bridges has me squinting HARD! I liked the format a lot- it was quick and dirty!
Pure fire! Way to push through this spicy workout!
That new floor tricep move is my new fav!
Pure fire!!
That one flew by!! I don’t usually love leg days but in this program the two leg days have been my favorite. Going to be sore from this one for sure! 💪🏼
So glad you have been loving the leg day in the new program! Keep up the awesome work!
I just completed day 7 earlier, and now completed day 8 and have done 2 workouts in one day feeling pumped this leg day was great!!! thanks🙌💯💪
WAY TO GO!!!
I really liked the music! Felt an 80s movie, loved it!
YAY!
Holy Bananas! 🍌🍌🍌🍌 but i really loved it too!
Holy bananas is right! Way to get it done!
Wow what a leg burn. And I didn’t even have a band on!
Way to crush this leg day! You are so awesome!
Thank you for the unique compound exercises...they've reenergized my workouts 😊
SO glad you loved all the exercises in this workout! You are so awesome!
Amazing leg day. My legs were shaking not even halfway through the workout.
Leg day best day!!
Holy bananas is right! I was dripping sweat by the end of this workout 💪
Way to crush this workout! You are so awesome!
Love/hate relationship with this workout! Loving the stronger 25 program and every workout seems to go so fast!
Love it!! So happy to hear you are loving the stronger 25 program! Keep up the awesome work!
My second time through the Stronger program- so great!
Way to knock out the Stronger 25 program again! You are so awesome!
Yessssss! This was fire! I loved it! Loved the addition of the cardio and the core at the end! Thank you so much!
Way to crush this leg day workout!
Holy bananas! I am sweating!
So glad you are loving this workout! Keep up the great work!
That was a real challenge! Slow burn is tough but I enjoyed it and was glad when it was over lol. Those donkey kicks were so hard. Thankful for Rachel’s modifications. Loved those banded segments in between. Definitely a different way to work the legs
The slow burn format is spicy!! Way to make the workout work for you! Keep up the awesome work!
Pure 🔥!!!
YES! You are so awesome!
That was a burner! My legs were still sore from day 6. Thank you for this challenge!
Way to crush this leg day workout! You are so awesome!
Couldn’t finish last week’s challenge…. But I’m all energized for week 2. Was tough and loved it
So important to listen to your body! Go crush week two!
Another fiery leg day!
Pure fire! Way to knock it out!
Oh my!! That last circuit with the fire hydrant hold... maybe the toughest one ever!! I was an instructor (hiit, step, barre) prior to covid, and I absolutely love your workouts... And being an instructor, I'm picky.😂😂 I love your cues for proper post-partum core... so many are completely ignorant about this. I'm still trying to figure it out 4 yrs post 5th baby, but I will say the best cue I've ever heard was your "pick up a blueberry with your vagina." Game changer! Thanks for your workouts Lindsey (PS I'm a MN girl too:))
Haha love it! So glad you are loving this workout! You are so awesome mama!!
You guys have been doing a great job
Thank you!
Thank You 🙏🏻 Thank You 🙏🏻 Thank You 🙏🏻
Thank you for sweating with us!
After yesterday, I was "ugh" for a leg day work out - but I LOVED it!!!! It's a "2-towel" workout - started getting spicy and sweating after the first two moves! I give this plus !
LOVE IT!! You are so awesome!
👊💪❤🔥AWESOME!!!
WAY TO GO!!! You are so awesome!
Hi, re your survey, all your questions needed a response even if you didn't want too as you could not finish. Mostly the question on if I have bought any products there was no way to say no without moving on with the survey. So I had to say I had bought one.
Sorry about that -- thanks for the feedback!
Oh that burn 🎉 looking forward to repeat it 😅
Love it!! You are so awesome!
Coming back to do this one ❤. Broke my toe on Friday and this one doesn't have any jumping etc so was the best option. One toe makes such a big difference 😂
Oh no!! Wishing you a speedy recovery!
Thank you! This was a tough one, but seemed to fly by because of the creative moves.
Such a spicy workout! You are so awesome!
Burns while you're in it, for sure - but feeling like I could do it again... is that a good thing or a bad thing? :) Thanks, ladies 164
Way to crush this workout! Keep up the great work!
leg day is my fave❤
Leg day best day!
My SPD almost killed me at the kicks in the end but I did it! This is my favorite in the program so far!
I feel you!! Way to get it done -- you are so awesome!
Loved loved loved this one. Leg day is too fun! Thanks for this awesome workout!
So glad you loved this leg workout! You are so awesome!
Such a great workout! I think this day may have been my fav so far. Thank you!
AWESOME WORK!! This slow burn format is sure a fun challenge!
I am still sore from day 6 so this was a true holy bananas! Thank you ladies!
Right there with you! Holy bananas is right!
The first time I’ve felt strong during a V-up hold with the last ab move!! I love how much stronger these workouts make me feel; thanks for helping me through grad school!
So glad you loved the last ab move in this workout! You are so awesome!
Loved this format!
So glad you loved this workout format!
Doing that after 3 weeks break from working out is another level of hardness 😅 I’m really proud of myself for completing this workout 🏋️♂️
Way to knock out this leg workout! You should be so proud!
Those single leg glute bridges were 🔥!!! Definitely more painful than the donkey kicks imo, but loved it all.👏
A spicy move! Way to knock out this workout!
Not feeling it at all today, but did it anyway. Still don't have any motivation, but at least I got my workout done.
Always so worth it when it is over! Nice work!
great one
Nice work!
Really like the format & your creativity with the new moves & especially that last and move with the leg swing out. Thank you 💓
So glad you loved this workout format! You are so awesome!
My glutes are burning! 🔥
Pure fire! Way to knock out this workout!
You make it look so easy, you are very inspiring!
You are so awesome!
ขอบคุณค่ะ..thank so much for a wonderful morning beauty legs workout😊❤🎉🎉🎉
Thank YOU for wearing with us! You are so awesome!
That's great and fun, thank you so much!😊
Thank YOU for sweating with us!
That was fire!! Gonna feel this one tmr!
Such a spicy workout!! Way to get it done!
So spicy!! I'm not a leg day girl, but I LOVED this one!!! You're making me to start loving leg day ;) Thanks for your creativity and drive!! So thankful for all you do!!
Pure fire! So glad you loved this leg day workout!
Great workout! #8 in the books. Ow - but a good ow.
Way to knock out this workout! You are so awesome!
Whew... this was a tough one! Having some knee troubles of my own, so subbed in deads, calves, and good mornings for some of the squats and lunges. Still loved doing it with you and knocking out another workout! #Stronger25
Way to knock out this tough workout! You are so awesome!
I made my guy laugh when I said "what have I done to you, Lindsey???" So yeah, this workout was a good one 😅
HAHA love it! Way to knock out this workout!
By far the hardest leg workout I've ever done. I thought to go heavier since it's slow burn 😂😢. I dont regret it but my legs are shaking! 😅
So glad you loved this challenging leg workout! You are so awesome!
Fiery workout 😅
WAY TO GO!!
What just happened to my legs?!? I appreciated every minute, though!😅
Pure fire! Way to get it done!!
🥵💪🏻💪🏻
NICE WORK!
Power.m gusto mucho
You are so awesome!
M gustan los desafios
Do you have other leg burn workouts that are softer on the knees?
I love this one - no squats and no lunges! ua-cam.com/video/tmlUp8jlkRE/v-deo.html
I was more than happy when my daughter woke up and I needed to go wipe her bum after the first circuit 🤣
You are so awesome! Way to get it done!!
I need a wheelchair after this 😅😂
Such a spicy workout!
Anyone else 20lb kid think it's fun to be an added weight?! Little man was crawling all over so I made him apart of this. Lol
Haha so awesome!!
I do workouts and yoga and exercise in January April and August February March October and December but I don’t in may june july september and november
Thanks
Thank you for always giving such killer workouts!!! 💖🫶🏻
Thank you for choosing to sweat with us!
Leg day ✔ thank you!
Leg day best day! Nice work!