30 MIN BARBELL LEG WORKOUT Follow Along | Build Strong, Lean Legs At Home
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- Опубліковано 3 сер 2024
- BARBELL LEG WORKOUT - Target your quads, hammies and glutes in 30 minutes with this follow along barbell and dumbbell workout you can do at home or in the gym.
You'll need a barbell and a variety of dumbbells to complete this workout. I used a 20kg barbell + 1 set of 7kg + 10kg dumbbells but you can use something lighter or heavier depending on your fitness and strength level. I'll also show you the dumbbell alternative for all the barbell moves if you don't have one.
How it’s done: There are 6 supersets to complete. Work on each exercise for 45 secs work/15 Secs Rest
____________________________________
1️⃣BB Back Squat
1️⃣DB Narrow Stance Goblet Squat
.
2️⃣BB Sumo Deadlift
2️⃣DB 1/2 Stiff Leg Deadlift
.
3️⃣BB Squat Clean
3️⃣DB Step Back Lunge
.
4️⃣BB Single Leg Deadlift
4️⃣BB Single Leg Deadlift
.
5️⃣BB Alt Curtsy Lunge
5️⃣DB Lateral Lunge Touchdown
.
6️⃣BB Glute Bridge
6️⃣DB Frog Pumps
*Workout Complete🔥Burn 184 Calories
~Time Stamps ~
00:00 Barbell Workout Introduction
01:05 Warm Up
03:12 30 Min Barbell Workout
27:05 Cool Down
29:19 Barbell Workout Outro
Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black :) and support the channel! buymeacoffee.com/pennyb
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If you like this barbell workout at home checkout these ones next:
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo - Навчання та стиль
Absolutely loved this Barbell workout just what I needed to get my week started 💪 please do more barbell routine🏋♂️
I absolutely will! New one out every month! I’d do more if there where more people looking for them 🙌
By far the BEST lower body workout I've done in a while!
Wow! Appreciate that so much 😅
Yes
More 30 minute barbell workouts, please! :) I loved this one so much and I love working out from home with you, Penny! Thank you for all the content you put out!
Thanks so much for sharing your workouts! Super happy I found your channel.
LOVED this leg workout! Thank you so much Penny! I always feel like superwoman after doing your workouts! The best!
Yay!! That makes me so happy to hear 🥰
Enjoying it always 🏋🏾♀️✨️❤️
Just completed this in my gym using 20kg barbell and 8 and 9kg dumbbells. I am sweating and im in agony i can feel it already. Burnt 192 kcals 💪🏾💪🏾💪🏾#letsmove #LetsGetFit
💪🏼 please do more barbell advanced workouts love them
Will do!!
just did this! Awesome as usual. Love your workouts, especially the strength ones and the booty/resistance bands are also the best~
I absoulutely love your workouts!
Awesome workout! Perfect combo of moves and kept my heart pumping!! 💪🏼💪🏼
This is one of my all time favorites! I am new to barbell and am LOVING it! Thank you! 🏋️♂️
More of barbell workout please !!!! I'm in love with these !♡
Yesss please keep the barbell workouts coming
Loved this workout! I didn't want it to end 😂🏋️♀️ thanks for a great sweat session Penny!
Thankyou for this another barbell video. I have purchased barbell recently nd did your all barbell related excercise videos. Your channel is single for these kind of barbell workout videos. ❤️❤️❤️
Fantastic!!! So glad you bought a barbell! New barbell workout coming out each month 🏋🏻♀️🏋🏻♀️
Thanks for this workout with the dumbbell modification 👍 will do this tomorrow
I’ve love doing 8 sessions of each of your various workout videos & watching my muscle definition grow & pinpoint my growing strength! ❤❤❤❤ it’s been phenomenal
Yes please more barbell workouts!! 🏋🏼♀️ thanks Penny, always feel awesome after your workouts!
So happy to hear that 🙏🙏 New Barbell EMOM coming out at the end of the month 🏋️♀️
Love this. Looking forward to more follow along Barbell workouts - thank you :)
Lots more to come 🙌
Awesome workout Penny. Quick and super tough. 💗
I looove all your barbell workouts and keep repeating them. Woild definitely love more workouts like these. There are not many out there unfortunately 😢.
Your channel is so underrated!!❤
Enjoyed this so much, was the first barbell exercise. Would love have have more of this lessons.
Omg! This is great as always Penny you are awesome ! Can’t wait it try !
Hope you absolutely love it!!
Amazing, more barbell workout please. Love love love it
Bought a barbell quite a few days back so i am excited to do this with you !! Thank you xx
Yay!!!! That’s so awesome! Hope you have a great workout! New barbell workout every month 🏋🏻♀️
Can’t wait to do this workout!!
OMG I have decided to do barbells in addition to KB - train onw=e way and have one way body - and i am so so so happy to come across your channel. keep them coming. absolutely love love love
Penny you are always killing the workouts ! will do it tomorrow and I'm loving the barbell series love it ! :)
So glad to hear that!! New barbell workout every single month!
Love this workout Penny. Awesome session, we are both wishing you more continued success this year. Carlos & Bex
Wishing you guys the same 🙏🙏
Thanks Penny, so happy to be able to train using barbell whilst at home. Please do more video with barbell♥️
I absolutely will be! New one coming out each month 🙌
Loveeeee this!!
Wonderful workout❤
Now this is a workout! Make more please!!
This was an amazing workout. I paired it with the hiit all standing workout. I don’t know how I made it lol. Those two workouts together were such an awesome combo!
That’s so awesome! Perfect combo like you said!! Good job Senia ❤️
Please, make more like this one 🙏🏼
I loved it! Thank you
More barbell coming soon 🙌
Fantastic!!!!
I love this. Can't wait. Thanks Penny 😊 😘.
Hope you have a great workout! Let me know how it goes 🏋🏻♀️
Great workout! More barbell workouts please?!?!?
Loved this bar bell workout🏋️♂️
🏋️♀️🏋️♀️🏋️♀️🏋️♀️ i loved it !!! Thanks Penny
This was a tough workout but I completed it. Thanks for sharing Penny!!
Great job! Proud of you for getting it done!
Loved the workout sis!!!
Fab workout as always.. Thankyou Penny... Look forward to the next one 🏋️♂️🏋️♀️xx
Thanks Jane! New barbell out toward the end of the month 🙌
What can be said but that you shine like a jewel on UA-cam 🌟and fascinate all the overseas students with your dazzling teachings.🤩🤩🤩Thanks again,fitness Queen!🙏🙏🙏💝💝💝
Thank you so much for the amazing feedback 🥰
Brilliant workout, thanks Penny. 💪🏋️♀️
Awww thanks Anne!
Loved it! Thank you!
You are so welcome!
*Definitely a super effective workout! 💕💪*
Thank you so much lovely 🥰
Bought a barebell today and did this workout. I am subscribing right now. You rock ! Love from France
Awesome!!! More barbell workouts to come!
Amazing workout 💪
Amazing workout 💪⭐👑
Me encanta levantarme y hacer estás rutinas!!
The best workout 🏋️♀️ ❤
This was the best workout I’ve had in a long time - thank you! I appreciate that there weren’t a lot of lunges since I currently can’t do lunges due to a toe injury. I feel great now!
Me too it was a super workout! I feel you 💪🦵
Thank you for your upload. Just worked my top half today. Will be hitting this tomorrow.
Hope you enjoy it Mike!
Awesome I enjoyed
Absolutely love your workouts. Please do more Barbell workouts..
New barbell up next week 🏋️♀️🏋️♀️🏋️♀️
YESSSS been loving your barbell workouts lately - the 50 min full body one was so challenging but fun. Can't wait to smash this one! Thank you Penny!
You’re so welcome! I’m loving making them! Are you doing them at home or taking them to the gym?
@@garagefitnessgirl I do them in the gym! Your other ones I do them at home :) We only get a two days allotted to us at our condo's gym so I make a use of it with barbells and other equipment I don't have at home!
Did this workout today!! Loved it ❤
Glad you liked it!!
Thanks!
Loved this one. ❤️❤️❤️
Yay! So glad to hear that ❤️
Loved this❤....
🏋🏽♀️🏋🏽♀️🏋🏽♀️LOVED IT! Thank you, Penny
Glad you enjoyed it 💪😅💪
Love it 🏋🏻♀️
👍🏽🏋🏾♀️This left me wanting more! Needless to say I loved it
Yay!!! Love hearing that Maggie! Definitely a good one to repeat if you want to build strength 🙌
🏋♂️ Loved it! One can feel the burn in the glutes and legs, for sure. More barbell workouts would be great 🏋♂️ Thank you Penny!
New barbell workout coming out each month! Glad you enjoyed it 🏋🏻♀️
I've done this cycle probably 3 times now for 1.5 months each time. I saw amazing results, but now I don't see much. I would love it if you could make similar ones to improve more because your workouts are insanely good!
Thank you so much 🤞🏽💜
You are so welcome 😅
thanks so much for these videos, really enjoy the barbell work outs! if possible, please could you make the time between switching exercises a bit longer? i find it quite hard to switch from barbells to dumbells and get in position in time for the next set!
Niceeee... 🏋️♀️🏋️♀️🏋️♀️Just finished Penny❤️❤️Thank you sooo much. It was just what I needed today💋
My pleasure Irene ❤️
CAN'T WAIT TO TRY THIS!!! 🔥❤️🥵
Hope you love it!!!
A solid workout...thanks for the dumbbell modifications for those without a barbell.
You’re welcome! Glad they help!
Hello 👋🏼 penny your videos are great and I thank you for your commitment. I would love more videos with bar are excellent.
I’ll definitely try and add another one soon!
I am addicted to you ❤️
Done! Felt amazing 🏋️
So happy you enjoyed this one!
Hello all the best with barbell from Croatia🏋♀
I did this workout today ,🏋️❤
💪💪💪 I would love to see a 4 week workout for the barbell 😀 Absolutely love your work outs.
Thank you! New barbell workout up on Friday this week 🏋️♀️
🏋🏽♀️ awesome workout…subscribed immediately! Thanks!
Awesome! Thank you!
This was tough! Awesome!
Thanks Cindy!!
Hola! aunque estoy suscrita a tu canal, se me había pasado este entrenamiento de pierna con barra!! No está metido en la lista de reproducción de entrenamientos con barra y me pasó desapercibido! Será mi próximo entrenamiento! Gracias Penny!
Better add to the playlist! Thank you for letting me know. New barbell workout up in 3 weeks 🏋️♀️
Please do more barebell video's great start of the week
Love it! Now I must go buy some barbells. Thank you!
YEEESS!!!!
Love love love
Awesome!! Glad to hear that 🙏
🏋🏽♀️ wasn’t expecting that, but I’m pleasantly surprised and sweaty 😅
This is so great for when you want to modify because of injuries but still want to go hard
🏋🏻♀️ Love the barbell….is there an upper body one coming soon? Been a busy week and needing to catch up on your last few sessions! Aiming for your 60 minute strength tomorrow! Thank you Penny for keeping us motivated - honestly the options and sessions variety you offer gives us no excuse to skip a workout 💪🏻🙌🏻👏🏻😁
Awww thanks Philippa! I have an upper body dumbbell for you up tomorrow 🙌
Great workout,done this twice already,
Awesome! Glad you enjoyed it 🙏🙏
Love it
Thank you so much ☺️
I use to not understand why people would say Leg 🏋🏾♀️day is their favorite. I totally get it now!! Great as usual!!
Awww thank you! Upperbody is my favourite day 😅 but I’m glad you liked this one 🙏
❤️ your barbell 🏋🏽♀️ workouts
Thank you so much ☺️ New one out at the end of the month 🏋️♀️
This was so hard.. I struggled through out it but I pushed through and completed will try again until I build up more strength love it🏋️
Great job giving it a try 🏋️♀️
As always 🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼🏋🏼great!!!!!
Thank you so much ☺️ New barbell coming at the end of the month!
🏋🏽this kicked my butt! Thank you!! Need moooooree please 🎉
More barbell to come in the new year 🏋️♀️
💓💓💓💓 was feeling bored and unmotivated, good thing tried something new
Ok 👍🏾 fait 🥵🥵💪🏽❤️ excellent 👌🏾 mercis Penny 💪🏽😘
soundtrack? I’ve done this several times by the way and I love it! Doing it now actually :)
Gracias 🥰🥰
love penny, i like barbell workout
Fantastic! Glad you like them 🏋🏻♀️
Yessssss 🏋