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BUILD A BOOTY & STRONG LEGS WORKOUT | Complete Lower Body Workout w/ Dumbbell Mods

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Published on Oct 25, 2018

This workout is part of my:

☆ PROJECT COMEBACK FITNESS & LIFESTYLE PROGRAM ☆
https://tinyurl.com/y76s5ql4

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This is a machine free complete lower body workout with dumbbell only alternatives for all the exercises!

This workout is designed to:

-Burn fat: building muscle itself is the best way to burn fat because muscle is energy expensive (it costs a lot of calorie to build and maintain muscle) but I also threw in a ton of super sets to get your heart rate up and burn more calories during the workout

-Build muscle: Lifting heavy weights signals to the body that it is advantageous to add muscle mass. Building muscle not only helps you look toned and shredded but also is very beneficial when it comes to your longterm health and longevity. If you want to be a strong and independent woman (or man) when you're 80 or 90 years old, weight lifting now is one of the best ways to insure that.

-Be simple: this workout is built around the basic lower body compound lifts: the squat and deadlift. These are unquestionably the most effective exercises for building muscle and burning fat. There won't be any fancy jumps or twists or twirls. Because those are less effective than the basic exercise. This workout also uses no machines and can be done with only dumbbells.

FULL WORKOUT AND DUMBBELL ALTERNATIVES LISTED BELOW!

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☆ THE WORKOUT ☆

⌲Warm Up/Priming Movements: 10 Slow Mountain climbers 10 Hip openers
10 Bird Dogs

The program I use to warm up for my workouts - MAPS Prime: https://www.mindpumpmedia.com/a/3597/...

⌲Glute Activation:
5 Kickback holds
5 Fire hydrant holds
20 Crab walks

⌲The Workout:

superset | 3 sets | 1-2 minute rest between sets
10 squat
8 single leg RDL per side *How to squat: https://goo.gl/Kj3etj

superset | 3 sets | 1-2 minute rest between sets
10 barbell hip thrust
8 reverse lunges per side *Barbell pad for hip thrusts: https://amzn.to/2CC78xA

superset | 3 sets | 1-2 minute rest between sets
10 good mornings 8 side lying leg raises per side

3 sets | 12 reps
standing calf raises

⌲Cool Down
Stretch! Chill! Breathe! Smile!

- - - - - - - - - - - - - - - - - - - - - - - - - - - - -

⌲DUMBBELL ONLY VERSION

superset | 3 sets | 1-2 minute rest between sets
10 bulgarian split squat per side
8 single leg RDL per side

superset | 3 sets | 1-2 minute rest between sets
10 single leg hip thrust
8 reverse lunges per side

superset | 3 sets | 1-2 minute rest between sets
10 RDL
8 side lying leg raises per side

3 sets | 12 reps
standing calf raises

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♡MUSIC♡

Lost Sky - Dreams

Retrovision - Campfire

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♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.

This video is not sponsored | Amazon, RewardStyle, & support me links are affiliates links. Thank you for supporting me and my channel and helping me continue to create content for you ♡

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