Build 30 Challenge Day 7: 30-Minute Quad and Glute Workout (Dumbbells)

DAY 7 of our Build 30 Workout Challenge 30-Minute Quad and Glute Workout (Dumbbells)🔥
It's LEG DAY and today's lower body dumbbell workout focuses on the quads and glutes.

► EQUIPMENT: Medium-to-Heavy Set of Dumbbells. Optional heel wedges and box/bench.
I recommend 5-20 lbs depending on your fitness level. We're using 15-20 lbs in this workout video.
*Discount Code: NourishMoveLove

►TIME STAMPS:
00:00 Workout Introduction
✔️ Begin with Rep Challenge
✔️ 2 Giant Sets (4 exercises per set)
✔️Timed Intervals (30 seconds of work, 15 seconds rest)
✔️Repeat Each Giant Set x3 Sets
✔️3 Minute Burnout Ladder To Finish
01:25 Warm Up
07:30 30 Rep Big Move
Frog Jumps
08:55 Giant Set 1
1️⃣ Triple Tension Heel Elevated Squat
2️⃣ Bulgarian Split Squat
3️⃣ Heel Elevated Curtsy Lunge to Staggered Lunge to Curtsy Lunge
4️⃣ Heel Elevated Lateral Squat
19:20 Giant Set 2
1️⃣ Step Ups
2️⃣ Sumo Deadlift + Clean Squat
3️⃣ Single Leg Squat + Lateral Lunge
4️⃣ 1.5 Single Leg Hip Thrust
30:25 Ladder Burnout
Power: Squat + Squat Jump
Isometric Hold: Wall Sit
35:15 Cool Down + Stretch

⌚️ FITNESS TRACKER SETTING ⌚️

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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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👉STAY CONNECTED:
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#summerworkoutchallenge #legdayworkout #gluteworkout

[yarah]

I cried on day one, I cried today. I'm a mom of three, 42 years old and never was this strong. Thank you so much!

[Mc]

“What could I possibly talk about to distract you” 🤣 I adore u. Thank you for being one of the few YouTubers who actually talks through the work out! I need that. 💛🖤

[Marissa___ann]

This work out is definitely one of my new favorites. When you were in the wall sit and chanted “ I birthed three kids and it was harder than this”, I felt that. It was the inspiration that all us mamas needed! You guys are the realest, thanks for always being so fun to work out with 🙏🏼

[abbieaprile]

I would have never picked up a set of dumbbells if it weren’t for you!! I am a yoga instructor and find weight lifting BORING and without choreography. BUT you have so much choreography and unique movement that I don’t feel like I’m bored to death! My body has transformed in the last 8 months because of your workouts THANK YOU

[alexandrapia]

I love how real Lindsey is with her workouts! Thank you so much for demonstrating what women can do if they push themselves! I’m 4 months postpartum and your pregnancy workout helped me keep and build muscle for this 😊

[jayclarke]

You keep me in it! I didn't get off the wall because you didn't and thanks for sharing that you were struggling just as much as I was. Thanks for the inspiration! Another great workout; this two week program is exactly what I need right now. Thanks!

[paolaquijano]

I was never an athlete, let alone enjoy working out until I found NML a year ago when I was 1 year postpartum. My husband loves to climb 14ers (14, 000 ft elevation mountain peaks) and has wanted me to climb with him but I knew I couldn’t do it. As Ive done the last 3 programs and on my second round of this one, I feel so much stronger! So much so that we climbed my first 14er this weekend! An accomplishment I never thought I would be able to do!
Thank you all at NML! ❤

[Deshullo_Family]

I literally said to myself I’m going to be making a big electrolytes drink and not 2 seconds later you said that 😂 also the fact that you said that was one of the hardest burnouts you’ve ever done honestly made me feel even more proud of myself 🎉 way to go everyone who did this work out!!!

[jesscanter]

Thank you for your reminder in this video to be grateful: “That we all have something to be grateful for.” I’ve been struggling with some issues with my 8 year old daughter for a few years now and yesterday was a hard day. I was emotionally spent already and didn’t want to work out. However, I pushed myself to do it (as I know I always feel better afterwards) and the Lord used your words to help me refocus and choose gratitude and gratefulness despite life being hard at times. Thank you for all you do!

[Claudia]

This is my favourite (so far) NML workout challenge. I love the 30 reps at the beginning, also super easy to change that to reps to failure if I am feeling brave, the combination of isometric and unilateral work and then the ladder to finish. so much fun, so much sweating and I know it's going to help me get so much stronger. Thank you as always :)

[laurenlizzy]

It's such a comfort to hear you struggling as much as I am and knowing that if you ladies can do it, I can push through it too. This is why I come here for my workouts instead of the voiceless workout videos, it makes such a difference to know I'm not alone! 😅

[carrrieUT]

Reading the comments, I see I'm not the only one who ended up in tears at the end... when life is tough, these workouts prove that I'm stronger than I think I am and I can be proud of myself for just showing up. I'll look forward to this one again when life doesn't feel so heavy already. :) Thanks for all you do, ladies. 271

[jennifergroff]

Woo, that was a doozy. My buns, quads, and thighs are burning. Thank you!

[chinyerejoan]

Holy stinking bananas!!!! I’m currently repeating the build 30 workout the second time but with 15lb, 20lb and 25lb dumbbells. This particular leg day got me asking myself some funny questions!!! I ate it and didn’t leave any crumbs!!

[rociosalazar]

This is the first time I have been soooo motivated! Got stronger, feel stronger being stronger! HSB

[aliciaclingman]

The wall sits totally made me cry!! Haha so good!! 😅😅😅😅😅

[trusttheeffingprocess]

Wowzas!! Cannot believe we made it through that!!

[staceyferguson]

Oh wow that was a tough leg day workout! Definitely going to foam roll otherwise I won’t be able to walk! Thanks so much! 😅❤

[taliaadamsson]

My legs are on fire! Really loved this workout, so much fun thank you!

[amandachandler]

Bumped up to 20’s 🙌🙌 15’s feeling light 💪 thank you!