Fitness Workout for Women

Strength Training For Women: 30-Minute Leg Day Workout

Strength train your way to strong, sculpted legs, thighs and glutes with this full-length, 30-Minute Leg Day Workout video! Circuit-based, lower body strength training in the form of squats, lunges and deadlifts.

This 30-Minute Leg Day Workout is ALL LEGS and ALL STRENGTH TRAINING. You’ll use a set of dumbbells to challenge your entire lower body. Targeting your glutes, hamstrings, quads, calves and core.

The goal is to fatigue and break down the lower body muscles to build strong, lean legs.


EQUIPMENT: Medium-to-heavy dumbbells, or a set of both medium and heavy dumbbells. I’m personally using 10 lb dumbbells for this workout video and would suggest 8-20 lb dumbbells depending on your fitness level.

INSTRUCTIONS: Follow along with the leg day workout video at the top of this post. This lower body workout consists of 4 circuits — squats, lunges, deadlifts, sumo squats.

Each circuit targets a specific lower body muscle group:
Circuit 1: Lunges — target quads and glutes
Circuit 2: Squats — targets quads, hamstrings and glutes
Circuit 3: Deadlifts — target hamstrings and glutes
Circuit 4: Sumo Squats — target quads, hamstrings and glutes AND have an extra bonus of incorporating the adductors or inner thighs

These circuits consists of 3 lower body strength exercises. You’ll perform approximately 10-12 repetitions per exercise, and repeat each circuit x 2 sets to close it out before moving onto the next circuit.

I’ll be sweating with you through each rep and giving you proper form and motivation along the way!

Circuit 1: Lunges
1. Static Lunges {right first set, left second set}
2. Front + Back Lunges {right first set, left second set}
3. 4 Pulse Reverse Lunge + 4 Pulse 80/20 Squat
X2 Sets

Circuit 2: Squats
1. 1.5 Squats
2. Squat Hold + Pulse
3. Squat + Calf Raise
X2 Sets

Circuit 3: Deadlifts
1. Single Leg Deadlift {right first set, left second set}
2. Tap Back + High Pull {right first set, left second set}
3. Deadlift Squat
X2 Sets

Circuit 4: Sumo Squats
1. Sumo Squat + Heel Lift
2. Sumo Squat Hold + Heels In Walk
3. Single Tempo Sumo Squats
X2 Sets

*Get this full workout video + blog post at —

For more workouts you can do anywhere, visit the Nourish Move Love Blog at:

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