Simple, Strong & SAVAGE LEG DAY! Dumbbell Only | 30 Minutes

Goodness me I guarantee you won't suffer as much as I did here - that took me by surprise! A good 30 minute lower body blast that will really torch your quads, hamstrings and glutes with a variety of challenge movements and ranges. Grab your dumbbells and let's go!

🗓️ Essentials
🧠 FOCUS: Lower Body
🕰️ TIME: 30 Minutes
📖 FORMAT:
Warm Up: 45s on / 15s off
Strength A: 45s on / 30s off (2 sets)
Strength B: 45s on / 30s off (2 sets)
Strength C: 45s on / 30s off (2 sets)

Flexibility: 2 Minutes
🔨 EQUIPMENT:
Mat, Dumbbells (I used 12.5kg, 20kg)

⌚️ THE PROGRAM:
00:00 INTRO
01:30 WARM UP:
90/90 Hip Rotations w/ Extension
Squat Walkouts
Toe Squats
Alternating Side Bend
Elephant Walk

06:30 STRENGTH A:
3 Position ATG Split Squat
VMO Squat

14:15 STRENGTH B:
Stiff Leg Deadlift
Horse Stance Goblet Squat

19:40 STRENGTH C:
Drop Lunge
Star Plank

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🔥 Most workouts online advertise themselves with hype words about burning fat or altering specific areas of the body. Not only is this misleading (body fat reduction happens *solely* through a calorific deficit; consuming less calories than you require to maintain your current weight over a long enough time horizon) it is ALSO ineffective and often damaging to your mental health and self esteem. I instead encourage a more empowering narrative around getting stronger and progressing your abilities and HOW YOU FEEL. This leads to better long term adherence to a healthier and more proactive lifestyle, which ironically makes you far more effective at achieving any aesthetic goals you may have had.

💪 Strength Training is in many ways ‘boring and repetitive’. I always encourage people to find ways of exercising they enjoy - nothing will help long term consistency more than enjoyment. Whilst I do my BEST to construct and deliver training that is both effective and somewhat interesting I’m quick to point out getting results is also pretty compelling, so chasing novelty or changing things too regularly can undermine making consistent progress.

📚 FREE TRAINING PROGRAMS:
Thrive Five 6 Week Daily Mobility:

💡 WHO AM I?
If we haven’t connected yet - Hey 👋 I’m Jasper, a personal trainer on a mission to bring the most effective and enjoyable workouts here on YouTube. Through these workouts I aim to empower you to feel your best, inside and out, so you can live life with confidence and strength.

#mobility #muscle #strength

[geoffbernard]

❤first lulu lemon doesn't deserve you!! Second we really shouldn't have left the shire, and lastly no peepee jokes mid-rep. I nearly died😂

[jazmingoris]

For what is worth, I love your humor and transparency 🥰 haha. And your workouts 💪

[jonrave]

Love your workout videos! It would be great if you dropped the downtempo background music so we can have our own workout music play in the background

[myztical]

Super concentrated effectiveness. Thank you coach torturer😅

[myztical]

I like ULUL 4 days a week with a rest day in the middle to break it up, which is how I’m doing this series. My favorite btw. I also enjoy the U/L/FB.

[lalopericote]

For what it's worth, I like your shirt. I like your workouts too!