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gf11 Lower Body | Leg Day Workout
Welcome to my lower body strength workout with dumbbells that includes endurance,strength and power moves in a single circuit to light your legs and glutes on fire! In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then dive right into the 11-minute workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Before You Begin
Following a 1-minute warmup, this workout is is made up of 6 lower body circuits sets that include small pulsing, full range of motion reps and 30s of high impact moves. The purpose of the workout is to train all of your glute and leg muscles by working on endurance, strength and power exercises in the same set. I used one 20 pound weight.
Full 11-minute Workout Video:
Workout Breakdown:
Each set consists of one exercise performed for 60 seconds: 10s pulsing (for endurance) + 20s reps (for strength) + 30s high impact moves (for power). Rest 30s between sets. All high impact movements including the 1-minute finisher are done without weights.
Set 1: Lunge (2.5 min)
10s Endurance: Low Lunge pulses (Left)
20s Strength: Reverse Lunge reps (Left)
30s Power: Reverse Lunge Jump with 2 High Knees (Left)
30s Rest
Repeat above on Right Side
Set 2: Side Lunge (2.5 min)
10s Endurance: Side Lunge pulses (Left)
20s Strength: Side Lunge reps (Left)
30s Power: Skaters (alternate L/R)
30s Rest
Repeat above on Right Side & add Burpee to the 30s Skaters
Set 3: Staggered Dead Lift (2.5 min)
10s Endurance: Staggered Dead Lift pulses (Left)
20s Strength: Staggered Dead Lift reps (Left)
30s Power: Snatches (alternate L/R)
30s Rest
Repeat above on Right Side
Finisher (1 min)
Continuous: 2 Squats + 2 Pop-ups
