Name: Playbook - Allegra Paris - 45 Minute Lower Body + Glutes
Uploaded: 2023-08-11T11:45:12.143Z
Duration: 45 min
Description: 45 Minute Lower Body + Glutes

Here’s a 45 minute workout focused on toning the legs and building the booty. You’ll need a medium and heavy set of dumbbells!

High knees

Butt kicks

Squats

Push ups

Downdog Updog pose

Warm Up

- Use a set of 10-15lb dumbbells
- 15 pulses each side

Split squats pulses

- 10 reps each side
- Use a 10-15lb dumbbell

Lateral lunge crunches

- Shoulders pulled back and down
- Keep a slight bend in the knees
- Drop down until you feel it in your hamstrings 
- Use a set of 15-30lb dumbbells

RDL’s

- 10 reps each side
- Use a set of 10-15lb dumbbells

Reverse lunge tip toes

- 10 reps each side
- Avoid arching your back

Weighted kickbacks

Frogger stretch

Seated glute stretch

Circuit 1

- Use a 30-65lb dumbbell
- Chest up, toes slightly turned out

Low squats

- Use a set of 15-25lb dumbbells
- Chest up, booty back 
- 10 reps each side

Lateral lunge pulses

- 10 reps each side 
- Keep your core braced tightly

High plank kick ups

- Use a 30-65lb dumbbell
- Toes slightly turned out, knees follow toes

Low squat pulses

Hip circle kickbacks

- Bring your knee into the center of your chest 
- Gently fall forward

Half Pigeon pose

Circuit 2

45 Minute Lower Body + Glutes

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Amazing! Best true glute burn with minimal quad overload! So glad I found you!

Colleen

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Wow! That was hard and satisfying all at the same time 😅💪🏼🍑 Super effective 🧡

45 Minute Lower Body + Glutes

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