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40 MIN LEGS GLUTES AND CORE WORKOUT | + Weights | Dumbbell Lower Body | Strength | Super Sweaty
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#trainwithkaykay #legsandglutes
Team Everydaywarrior,
New 40 Min Legs Glutes & Core Workout with Weights waiting for you.
Focus of this Workout is strength and I was using 2x 10 kg for your reference.
As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.
Let's do this. Win your day and earn your sweatiest smiles! 🤗💦
w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:13 - 04:16 Warm Up
FULL RANGE LEG CIRCLE
FULL RANGE LEG CIRCLE OPP.
GOOD MORNING TWIST
SQUAT HAMMIE EXTEND
LUNGE STRETCH
LUNGE STRETCH OPP.
LOW PLANK LEG ALT. LEG LIFT
WRISTS
04:23 - 40:32 Workout: 40s 🔥 | 20s off
FRONT SQUATS
FRONT SQUATS
SLOW RUSSIAN TWISTS
TIP TOE SQUATS
TIP TOE SQUATS
TWISTED REV. LUNGE
TWISTED REV. LUNGE OPP.
SIDE SQUAT ONE SIDE
SIDE SQUAT OPP.
LOW COSSACK SHIFTS
HIGH COSSACK SHIFTS
PLANK DRAGS
SINGLE LEG RDL
SINGLE LEG RDL OPP.
ALT. CROSS CLEANS
ALT. CURTSY LUNGES
ALT. PLYO CURTSY
SUMO DL
40 SEC BREAK
SUMO SQUATS
SUMO SQUAT – TIP TOE
ALT. LAY DOWN V-UPS
SPLIT SQUATS
SPLIT SQUATS OPP.
HOLLOW HOLD VARIATION
THRUSTERS
THRUSTERS
SQUAT CLEAN
SQUAT CLEAN
BEAR CRAWL
GOOD MORNING
KANG SQUAT
GLUTE BRIDGE
GLUTE BRIDGE HOLD
PLYO ALT. GLUTE BRIDGE
GLUTE BRIDGE WALK
REV. FROG LIFT
40 SEC BREAK
41:22 - 43:22 | FINISHER: 2 MIN NO BREAK (30 SEC EACH)
SQUAT HOLD
SQUAT CALF RAISE
LEG COMMANDO
SQUAT JUMPS
43:33 - 46:50 Cool Down
DYNAMIC HAMMIES
ALT. LEG HUG
BABY POSE
LAY DOWN BREATHE
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼
Equipment: 2x 10 kg (only for your reference)
* a mat is recommended
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
You also would like to train in the Gym?
Yours KayKay
xx
D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.
Team Everydaywarrior,
New 40 Min Legs Glutes & Core Workout with Weights waiting for you.
Focus of this Workout is strength and I was using 2x 10 kg for your reference.
As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.
Let's do this. Win your day and earn your sweatiest smiles! 🤗💦
w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:13 - 04:16 Warm Up
FULL RANGE LEG CIRCLE
FULL RANGE LEG CIRCLE OPP.
GOOD MORNING TWIST
SQUAT HAMMIE EXTEND
LUNGE STRETCH
LUNGE STRETCH OPP.
LOW PLANK LEG ALT. LEG LIFT
WRISTS
04:23 - 40:32 Workout: 40s 🔥 | 20s off
FRONT SQUATS
FRONT SQUATS
SLOW RUSSIAN TWISTS
TIP TOE SQUATS
TIP TOE SQUATS
TWISTED REV. LUNGE
TWISTED REV. LUNGE OPP.
SIDE SQUAT ONE SIDE
SIDE SQUAT OPP.
LOW COSSACK SHIFTS
HIGH COSSACK SHIFTS
PLANK DRAGS
SINGLE LEG RDL
SINGLE LEG RDL OPP.
ALT. CROSS CLEANS
ALT. CURTSY LUNGES
ALT. PLYO CURTSY
SUMO DL
40 SEC BREAK
SUMO SQUATS
SUMO SQUAT – TIP TOE
ALT. LAY DOWN V-UPS
SPLIT SQUATS
SPLIT SQUATS OPP.
HOLLOW HOLD VARIATION
THRUSTERS
THRUSTERS
SQUAT CLEAN
SQUAT CLEAN
BEAR CRAWL
GOOD MORNING
KANG SQUAT
GLUTE BRIDGE
GLUTE BRIDGE HOLD
PLYO ALT. GLUTE BRIDGE
GLUTE BRIDGE WALK
REV. FROG LIFT
40 SEC BREAK
41:22 - 43:22 | FINISHER: 2 MIN NO BREAK (30 SEC EACH)
SQUAT HOLD
SQUAT CALF RAISE
LEG COMMANDO
SQUAT JUMPS
43:33 - 46:50 Cool Down
DYNAMIC HAMMIES
ALT. LEG HUG
BABY POSE
LAY DOWN BREATHE
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼
Equipment: 2x 10 kg (only for your reference)
* a mat is recommended
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
You also would like to train in the Gym?
Yours KayKay
xx
D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.
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