30 MIN Legs & Glutes (Unilateral Strength) // HR12WEEK EXPRESS : Day 13

 


Equipment Needed: Dumbbells: I used 2x15lbs, 1x25lbs, Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Optional mini band Workout Breakdown: 0:00 Warm Up 5:00 Circuit One (40s work + 10s rest x1) Side Leg Lift (R) Donkey Kick (R) Rainbow Kick (R) Rear Pulse (R) Side Leg Lift (L) Donkey Kick (L) Rainbow Kick (L) Rear Pulse (L) 12:00 Circuit Two (40s work + 20s rest x1) Stationary Lunge (R) Kickstand (R) Curtsey Lunge (R) Side Lunge Hop Stationary Lunge (L) Kickstand (L) Curtsey Lunge (L) Side Leap + Jack 20:00 Circuit Three (40s work + 20s rest x1) Lunge + Drive (R) Single Leg Bridge (R) Leg Drop (R) Pop Lunges Lunge + Drive (L) Single Leg Bridge (L) Leg Drop (L) Stand Up + Hop 28:00 Cool Down




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