Stronger 25 Day 8: 25-Minute Leg Circuit Workout (Slow Burn)

DAY 8 of our Stronger 25 Challenge: 25-Minute Slow Burn Leg Workout (Eccentric Strength Training + Power)!

This lower body workout supersets slow and controlled eccentric leg exercises with "power reps" or pulses. The combination of these different styles of reps increases time under tension and BUILDS THE BURN - you'll be feeling this one the next day! 🔥

✨THE WORKOUT: 25-Minute Slow Burn Leg Workout✨

► EQUIPMENT: Medium-to-Heavy Dumbbells. We’re using 10-20 lb dumbbells. Optional Mini Loop Resistance Band.

*Discount Code: NML5
*Discount Code: NML
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️ 2 circuits (4-6 exercises/circuit)
✔️ Timed Intervals (30 seconds of eccentric reps right into 30 seconds of power reps or pulses; followed by 20 seconds of rest)
✔️ Repeat each circuit x2 sets
✔️ FINISH with a bonus core circuit

►Workout Outline:
1️⃣ CIRCUIT ONE:
30 sec: Eccentric Staggered Squat
30 sec: Staggered Ski Swing + Front Step Shallow Lunge
Rest 20 Sec
30 sec: Eccentric Split Lunge + Pause
30 sec: Lateral Lunge + Clean
Rest 20 Sec
30 sec: Eccentric Sumo Deadlift
30 sec: Wide Squat Pulse
Rest 20 Sec

🔥 Cardio
30 sec: Lateral Shuffles
30 sec: Single Leg 3-Way Squat

2️⃣ CIRCUIT TWO
30 sec: Fire Hydrant Lift + Hold
30 sec: Single Count Fire Hydrant Lifts
Rest 20 Sec
30 sec: Single Leg Glute Bridge + Calf Raise
30 sec: Single Leg Glute Bridge
Rest 20 Sec

🔥 Abs + Core Burnout:
1) 3 Donkey Kicks + 3-Second Bear Crawl Hold (R)
2) 3 Donkey Kicks + 3-Second Bear Crawl Hold (L)
3) 90 /90 Kick Out Both Legs + Switch

►TIME STAMPS:
00:00 Workout Introduction
01:35 Warm Up
06:05 CIRCUIT ONE : Squat + Lunge + Deadlift
15:00 Cardio: BAND
18:35 CIRCUIT TWO: Glutes + Calves
24:45 Abs + Core
28:10 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!

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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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WEEK 1:

WEEK 2:
▪️DAY 8: Slow Burn Legs - 📍You are here!
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►🤰Is this workout Pregnancy-Friendly? Yes! Follow the workout modifier. Sub squats if lunges don’t feel good for you and modify the core burnout as needed.
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►FOLLOW On Instagram:

#lowerbodyworkout #legworkout #legdayworkout

[whitneywhite]

You should count how many times you say ‘holy bananas’ & then add that to the descriptions 😄 Like ‘this one was 8 bananas!’ The mammas like me who workout with you every day will get it & it will be helpful!
Love love love your workouts. Can’t wait for what’s coming in 2024

[natalierearick]

I love the side-lunge snatch. It's possibly my favorite move ever. I also love that you hit inner and outer thighs and glutes and don't just kill the quads and hammies...thanks :)

[thebigskynurse]

I hate leg day more than other muscle groups but I know I need it! Thank you for making it fun and tolerable! And thank you for modifications ;)

[anneao]

Slow Burn?! 🔥🔥 🔥🔥🔥 My legs are COOKED! 🥵🥵🥵 Nice one NML…Thank you 👏🏾✨👏🏾✨👏🏾✨👏🏾✨

[thelonggrears]

Just finished this at 38 weeks pregnant, 5th baby. I just cut out the last core move. I told my husband to remind me during contractions that Lindsey’s workouts are harder than labor! Those squat pulses were fire!

[carlanewman-jones]

Slow burn leg day for real. Holy bananas. 🔥 🔥

[emilyberger]

Those single leg glute bridges were fire! Did this one on my 41st birthday. No better way to start than day than feeling strong in a new year.

[geovanascalia]

So good! When you said to put the bands on our lower legs I was like 🥹 holy bananas! This was awesome! Thank you 🙏🏼

[nikkisue]

First time for this one. Legs on fire! Thanks.

[amandan]

I'm slowly but surely working my way through this "2 week" turned one long month challenge! This one has made it really hard to go up and down the stairs to do laundry today.

[arsplastiques]

I have non-workout-related goals that I've been working on for a long time, and since watching your videos almost daily, I've started applying, "ten minutes is better than no minutes, " and "Yes, you can" to steps in these other goals. I definitely lean pessimistic, and have been putting more energy into having a more realistically optimistic mindset, inspired by the heaps of energy you put into your presentation. You clearly do a TON of work to make this all happen, and it is inspiring! Thank you so much for the positive and realistic perspective you bring.

[soapygirl]

Really appreciate how you will demo a new move during the warm up so that way I know what to expect during the actual workout

[taliaadamsson]

This was a spicy one!! My legs felt like jello after the first circuit, thank you so much!!

[abigailwilkerson]

Lindsey and Rachel are THE dream team! I LOVE working out with ya'll. Always keeping it spicy🌶

When I saw the Slow Burn title I was dreading it, because I actually don't love leg days (weird, I know) But I actually really liked this one! All the moves were a lot of fun. I really enjoy how you keep switching things up. Keeps it fun!

[anitageller]

I LOVE YOU GIRLS!!!! soooo happy I found you, been doing your workouts every day, you are the only channel that gets me going. thank you thank you thank you! this workout is amazing. would loveee more workouts with bands for the booty have a great day ladies

[tedfammail]

Thank you So glad I made myself workout; it was the end of the day and I feel SO MUCH STRONGER and stretched out!! Thank the LORD and the NML Team!

[Soibjo]

Another fabulous one from NML. Thank you!! The band was a fun burn!

[efit]

I’m on my third time repeating Stronger 25 consistently (been doing it for the past 6 weeks!) My arms were so tired today & was grateful for the leg day. BOY WAS I WRONG! I picked up my 20s this week - usually use my 15s - and holy bananas grip strength!! It took all my might to hang onto my 20s! I was SO HAPPY when the second set was on the floor! 😅

[laurarisdallminnesotateach]

Thank you for these! I'm doing one of your workouts every Tues/Thurs/Sat, and I'm on week six of being concistent!

[alexispentz]

Legs on fire! I missed this workout in the original program and yowza 😵it was tough!