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July 20, 2022

30 min Killer Lower Body HIIT workout to gain muscle, burn fat & feel the LEGS burn! Adding extra weight with dumbbells will help strengthen your lower body and LEVEL UP your training. Are you ready Team? Let's do it!

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▸ Muscles Worked: Lower body
▸ Time: 30 Min + Cool Down
▸ Equipment: Grab your Dumbbells! (I'm using 2 x 5kg)

♥︎ Workout ♥︎
▸ Round 1: 40 sec on, 10 sec off
Slow Squats
Side Step Walk
Front Lunges
Side Squats
Side Squat Hold
Side Squats
Side Squat Hold
Kneeling Up + Squat Jump
Goblet Squats
Toes In Out Squats
Alternating Swings
Romanian Deadlifts
Reverse Lunge + Knee Drive
Reverse Lunge + Knee Drive
3 x Squat Pulse + Jump
Squat Pulses
Romanian Deadlift + Squat
Dumbbell Swings

▸ Round 2: 30 sec on, 10 sec off
Front Back Lunge Right Leg
Front Back Lunge Left Leg
One Leg Glute Bridge Right Leg
One Leg Hip Thrust Left Leg
Glute Bridge March
Squat + Side Abduction Right Leg
Squat + Side Abduction Left Leg
Curtsy Lunges Right Leg
Curtsy Pulses Right Leg
Curtsy Lunges Left Leg
Curtsy Pulses Left Leg
Drop Off Sumo Squats
Sumo Pulses
Curtsy Lunge + Squat Jump
Curtsy Jumps Right Leg
Curtsy Jumps Left Leg

▸ Round 3: 20 sec on, 10 sec off
Split Squat + Clap Under Kick Right
Split Squat + Clap Under Kick Left
Front Squats
Front Squat Hold
In Out Jumps
Reverse Lunges
Squat Jacks
Squat Swings

▸ Cool Down 30 sec on, 10 sec off
Deep Lunge
Deep Lunge + Quad Stretch R
Deep Lunge
Deep Lunge + Quad Stretch L

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D We S C L A We M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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