Name: Playbook - Chelsea Hofer - 30 Min Sweaty Lower Body
Uploaded: 2026-06-23T02:25:41.249Z
Duration: 30 min
Description: 30 Min Sweaty Lower Body

kimberly bezenek

Warm Up + 3 Circuits and a solid finisher 🔥 I was definitely sweaty working through this! 

Beginner: 5-15lb dumbbells 
Intermediate: 15-30lb dumbbells

- Raise your heels
- Engage your calves 
- Lower with a slow controlled motion

Calf raises (toes forward)

- Find a wide stance and spin your right toes out 90°
- Gently lunge toward the spun out toes 
- Switch sides after desired time

Horse Stance Mobility Lunge

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly walk one foot out and then the other until legs are almost straight
- Walk feet back to starting position

Glute Bridge Walkouts

Warm-Up

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand in a wide toed out stance 
- Hold a heavy dumbbell racked at shoulders (palms to shoulders)
- Stand up to full extension

Dumbbell Sumo Squat

- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbell to about shoulder height

Dumbbell Swings

Circuit 1

- Holding dumbbell at your side
- Step forward keeping your chest up and shoulders rolled back
- Bring your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Complete desired reps then repeat on the opposite side

Dumbbell Forward Lunge (right)

Dumbbell Forward Lunge (left)

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step back to the initial position 
- Switch legs and repeat

Dumbbell Reverse Lunge (alt)

- Place your feet hip-width apart, and dumbbells at your sides
- Flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Alternate to the other side 
- Continue for rep count

Lateral Lunge (dumbbells)

Circuit 2

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell Goblet Squat

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and pulse for rep count

Goblet Squat Pulses

Circuit 3

- Find your split squat stance 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees and pulse for 4 and switch sides 
- Continue for 2 mins

FINISHER : Bulgarian Split Squat Pulses

30 Min Sweaty Lower Body

Full Body, Full Send ⭐️

The AMRAP was a bit confusing without set reps to shoot for before starting the next exercise. I don’t think you meant walking lunges for 8min, then burpees for another 8min, etc. Is the amount of reps up to our discretion?

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

30 Min Sweaty Lower Body

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