THE BEST LOWER BODY WORKOUT (BUILD GLUTES, TONE LEGS, GET STRONGER)
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- Опубліковано 28 вер 2024
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Here's the full workout routine written out below.
Lower Body Dumbbell Workout:
Warm up: 2 sets 8-15 repetitions per movement.
Shin Box 15 reps
Standing Knee Hug 8 reps
Half kneeling Rotation 8 reps
Dumbbell Bulgarian ISO Hold 3 sets 45s
Wall Half Kneeling ISO Hold 3 sets 30s
Modified Forearm Plank 3 sets 30s
Wall Linear Lunge 3 sets 8 reps
Wall T ISO hold 3 sets 30s
Bear ISO hold 3 sets 30s
Heels elevated Goblet Squat 3 sets 12 reps
Bench single Leg Hip Extension 3 sets 12 reps
Forearm Side Plank 3 sets 30s
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Hey Tribe! I'm so happy to finally bring you this content to UA-cam! I'll be posting weekly follow along workout videos every Sunday. Drop a comment below with the types of workouts and content you'd like to see and don't forget to subscribe!
Thank you 😘
Finally, I have been waiting for you.
Thank you! Loved the workout, can't wait to try it once I recover from my ruptured Achilles tendon surgery. Any suggestions?
Excellent !!!! Yo. Estoy en the MA45 program this is my 3 week and I see some result and I'm going for more thank you
Ab workouts please, thank you
I just finished this workout and I'm going to continue to do this circuit for 30 days. I'm not at 100%, but I certainly did 65% of this workout. I'm 66 years old and have been looking for something other than the usual ones. I was tested today! Thank you for your commitment to me 💜
I don't think I've ever sweated this much in a workout, I finished out of breath and completely drenched but fully empowered, thanks Massy just bought your 45 day challenge program, you're amazing!
MASSY!!!!! LOVE IT!! Im buying MA60. Thank you for being honest about the pain and the burn and the fight to stay in it!! I hate it when trainers act like its soooo easy for them, and they are trying to motivate you without doing the workout WITH you. We love to hear you make noise. It lets us know we aren't "alone". It doesn't mean you're not strong. Listening to you FIGHT to stay in it teaches us how to train our thoughts. We NEED IT! What you are doing is "TRU" TEAM!! THANK YOU!!
The quality of your teaching skills is quite magnificent. When you said to find it (the feeling) and then feel that while your performing the workout and find more of it !! LOVE LOVE LOVE THAT and kudos to whoever edits your vids! The Graphics are very classy.
Love, Love, Love this workout! This was an outstanding challenge. It brought about sweating, profusely, and a relief I have not felt since a child. Thank you for such an amazing workout.
I REALLY love the follow along workouts. I think its a new level of fitness contetnt, it motivates me more, and my performance its way much more organized with your guidance. Thank you so much for this.
EXACTLY WHAT MOTIVATED ME TO START A CHANNEL, THANK YOU FOR THE IDEAS. I LOVE IT.
One of The best to do this. Hands down 👏🏾👏🏾👏🏾👏🏾
Please continue to do more of these types of workouts isometric workouts are hard to find on youtube and I really enjoyed this one!
You got it! Thank you for watching!
@@Mankofit 🙂
I tried this workout today! Wowwi! I understood the concept of static hold! I was sweating and sweating! The Bulgarian hold was tuff. The lung against the wall was tricky.
Hello from Australia. Massy, I came across your videos this week and just tried this one out today. 1) I didn’t die and 2) pain is temporary. I will get there. Great workout and thanks for sharing :)
Thank you, Massy! This first session really pushed me but I will get stronger. I appreciate the focus on form and the modifications for us beginners. So excited for this series.
Just the kind of workouts I need! I workout and had my share of injuries. This is what's necessary for me to help recover and correct those injuries. I thank you Massy for doing this❣ This is some of the most intense excercise I've done, but if its helping me, I don't mind the intensity! 💪🏾💪🏾❤
Oh wow! I just found your channel yesterday and went to the gym this morning! The first workout kicked butt! Literally! So glad to have this workout in my feed! Thank you Massy!
This workout whooped my tail. I have done high intensity workouts before like p90x but this isometric hold really kicked my tail. Thank you Massy! I actually had to pause a couple times because I have weak hips and glutes. So I was feeling the burn intensely.
I love your Instagram posts and would love to see more detailed versions of those videos. Yoga/mobility exercises seem to make more sense the way you do them. They would be great to see along with modification.
16 mins in and I can’t wait to see the rest of this series!!
Wow 48 minutes!! This is amazing!
What did I learn?? That you’re insanely strong! I bought the MA60 program. If it wasn’t for this video, I would have given up. Do you have the videos for the rest of the program?? (workout along with you) Thanks Ms Arias! 🙏🏼
Yes!!! I’m so excited about your channel! ❤️
Please do not take this the wrong way, I'm a guy, and I wish I have your body structure from top to bottom in a male version. Keep up your great work.
Right?? Her proportions are so incredibly balanced. I totally know what you mean.
OMG Massi this workout was crazy. If this is day one can’t wait for day 2. Sign me up for MAday60. Thank you for the motivation.
Love this workout & appreciate you rocking out the entire thing for us. 💚
Soooo so happy for this video massy
My goodness. I'm going to need to mentally prepare to try and do this all during the weekend!
Just do it! Its tough but doing the workout is not bad. When I just watched I was kind of thinking this is too much but once I got going it was 🔥 but I got through it. I did it w/o weights because I have poor balance and wanted to focus on form more. Best wishes.
Beautiful as ever!! Thank you! Thank you! Thank you! I have been looking foward to working out with you on a full length session!
So much sweat! This rocked, thank you for posting. Can't wait until the next one.
Yes Yes Yes Coach KilledMonday Today with this exercise& going to sprint up hill now 40 second intervals.
Thank You Coach Massy !!!! Sasha Rene’e
Massy! Thank you so much! You are such an inspiration to me, I can not wait to try this! We appreciate you ❤️
This workout is AWESOME! I’m sooo excited for this! Tru supplements and UA-cam workouts!? Yasssss 🙌🏽🦾🦾🦾🦾
Awesome workout💪🏼
Thank Goddddd I found your channel!!!!!!!
First I said to my self "hey, I am gonna do just two circuits" but then I got motivated🙌🙌
I am feeling reeeeeally gooooood right now❕❕
WHAT THE WHAT!!!!! love love this challenge. Fit and fearless.......I am very competitive with my workout......my brother and I gonna get a this!!!!!!
Thanks for sharing with us your workout. Congratulations for your channel.
She looks amazing and so pretty wow
Just finished it and it’s a great workout
You guys this is an advanced workout, be conscious about your body
Happy that you make me sweat 😅!
Thanks and regards from STOCKHOLM ❤️
Thank you, thank you..thank you. I needed this!
Thank you!
I remember you from Dykman in NYC, training in Ft Tryon. Im so proud of you.
It was an great workout
Amazing! I loved it 😉
This was so great! I was amazed that I could keep up. I was also floored with the number of calories I burned during this workout. 💪🏽👏🏽 Thank you 😘
YAAAASSSZZZ! OMG! BUT DID I DIE?? Hell nooo!! I loved it!
you are the game changer! u make me want to always push past my comfort zone its amazing what the body will do..warrior for life!
I just started doing your workouts. I’m very overweight, out of shape and suffer from back pain. I have modified your moves but I’m doing them. It would be nice if you can get all the floor exercises first and then the standing up ones. It’s very hard on your knees. But otherwise a great workout. I will be feeling it tomorrow. Also where did you get those knee pads from?
Good form & workouts
More fit women!
Blessings
Girl u da besst 🖤🖤🖤🖤
I AM INSPIRED❤️
This workout was great
Wow! Miss you girl!
Awesome! 💪🏻👏🏻❤️
Hey there I love your workouts but I'm not able to complete this one because I have really and knees because of an car accident in my early days. So I wanted to ask if you can maybe do like a kneefriendly weighted lowest body workout? That would be really nice of you
Thighs and belly with consideration to bad knees postpartum
Great workout! I got thru it fully, but almost died 🤣🤣🤣
Thank you 👏🏾
She is famous on IG. I follow her and her Baby’s father (not sure if they are still together as husband and wife). Why did it take her this long to have a youtube channel?
That hair laid baby!
off the topic but your hairstyle is bang-on!!!!
Eres una máquina
Massy that was intense love it!!!
How to keep your knee from hurting when you put your weight on it in the ground?
Before I attempt this workout *gulp* is this ok for beginners ? I'm not that flexible and haven't exercised in forever
Beautifully hon . ..done thanks for this...
How the heck can she talk and do all the sets? I am laying in my bed, watching this and i am out of breath😂
Haha. That’s funny. You got this though.
Is this safe with knee pain?
How many times per week should this exercise be performed?
Very tortureii strength trainii body workout ...for all indoor and outdoor sports ...well done sister ✌✌👌👍👍🦾🦿😆 or great tall strong lean body.
Tu Eres Mi fuera y Animo nunca dues Delo question yo when to a Sistine there's mianimo .
Hermosa
What kind of weights are those?
The strongest woman I know. Her whole body is powerful and there is not an area she does not master. Massy, you're a very pedagogical teacher, you really know what you're talking about. Add your personality, beauty and the fact that you're a black Latina AND a mom!!! You're just perfect: an inspiration to all. Thank you so much 🙏🏾 God bless you 🙏🏾 La mujer más fuerte que conozco. Todo su cuerpo es poderoso y no hay un área que ella no domine. Massy, eres una profesora muy pedagógica y realmente sabes de lo que estás hablando. Añade tu personalidad, belleza y el hecho de que eres una latina negra Y una mamá!! Eres perfecta: una inspiración para todos. Muchas gracias 🙏🏾 que Dios te bendiga 🙏🏾 Mary from France 🇫🇷 (🇨🇻/🇸🇳)
That’s a big big word still processing it “pedagogical” wow
I wouldn't even be mad if she did voice over rather than talking during the work out, but she doesn't. Therefore .....she is a straight beast!!!!! 💪🏾💪🏾
The first person I have ever seen to do an entire workout, sweat, feel the burn and on top of all that.....have beautiful hair. DO IT GIRL!!!!!!
I love how you did the ENTIRE WORKOUT! Killing it!
FINALLY! We've been waiting for you! Excited for these series!
ua-cam.com/video/LVnaSSomKzk/v-deo.html
I enjoy lots aerobic activity but am 62 yo bicycling tennis but mostly pickleball but suffer from a lot of muscle cramping mostly in the legs feet or hands even though I hydrate and take Hylands anti cramp muscle pills. I really miss my group This Chi classes because of virus precautions. These classes taught so much about balance posture healthy efficient movement. It is calming and stops wasted perpursefuless energy and reduces unforced errors. And that really intimidates opponents. A teacher once described it as a internal body massage for organs. Slow controlled graceful calming easy for the more aged population. Which by the way is where the $ is if your interested to know. I like your presentation style but know your audience and goals as to where the future is going to take you. Use your time that have efficently not just what your good at or satisfies you for the day. I can see you enjoy challenging yourself but it is more fulfilling to inspire others. Be good to yourself & others God Bless, have a happy where you are and love the ones you are with day. Joseph feel free to write anything philosophical. Or poetry.
Me: too lazy to do intense workouts
Also me: this one seems to be slow and easy
Also me 30 seconds later: *loudly crying*
PAIN is temporary 🏋️♀️💪
And necessary to drive out weakness
I like that...that also goes for life situations...
I'm doing it all the way from Namibia🇳🇦💃💃
Let’s go!!!
"First circuit is going to suck"
Me: that was the warmup!? 😨
This is great Massy. A Q&A section of the most common questions you get during lives about workouts, recipes, supplements, meal prep etc. I have learned so much during MA45 watching your lives, there's a lot of science behind everything you do and you also unfold many myths people have about supplements, healthy eating etc.
A Q&A might help people to get to know your system and hopefully join the awsome MA warrior community! Congrats on launching these series btw!!
Welcome Massy. I love that you completed the whole set and you are breathing a lot, makes it very relatable
What an amazing full body workout. I’m in awe of how I was able to sweat and get my heart rate up without doing cardio. Thank you!
I'll never forget when I passed u on Cresent train station in Cypress Hills Brooklyn. I regret not stopping you to say hi. Amazing to see how far you have come.
Is it possible to add a sound cue for when the timer starts and for three second count down?
Yes please!
Yes this will help a-lot
Thank you for the follow along, Massy. I did MA60 and am about to complete MA45 this week. You are the bomb!!! Thank you for inspiring me and for having such a positive welcoming Warrior community. Ready for MA45 2.0!!!
much love from Trinidad!! keep making wrkout videos please!!
Thanks Massy .. body feel burnt from these workout....but I did not give up thanks ❤️❤️❤️❤️
I love this. I started your program to lose weight and I have now I just want to be a machine 💪🏽💪🏽💪🏽
I have to say a big THANK YOU for INSPIRING ME the way you do! I started following you recently on instagram and now I'm getting addict to your workouts! I love the way you EXPLAIN every movement and in top of tha,t you do the WHOLE workout pushing us to try our best. I really needed that push, I really needed somebody to guide me while I was doing the workout the way you do! I could say a lot more but I will keep it simple. YOU ARE MY ROCKSTAR and I so HAPPY I found you! THANK YOU!
Yessssss!!! I've followed you since the first MA30. I love how raw this video is. Being a MA45warrior currently has made me physically and mentally stronger, and yes I do die sometimes but get back up. Thank you for this and the motivation. This helps to do a workout the right way, like a beast!!!!
She definitely has a legit Super Hero body 😍 I will try this workout on my leg day ....thank u 🤗
Hey Massy! Would love to see a full lower body routine with bands only! Almost through the first MA45. Subbing these in is fantastic. Thank you!
I can’t believe I finished this...but I DID IT! one of the hardest workouts I’ve ever completed. Thank you Massy ❤️
Can you please do a glute meduis one😍😍😍the upper booty
Can a 66y.o. try this? I really wanna try this. She is a terrific instructor.
"PAIN is TEMPORARY!"