Grab dumbbells, a bench (or chair stool), a mat, and a mini very light mini band 30 minute back and leg strength workout. For resistance reference, I have a pair of 25lb, 8lb and 5lb dumbbells. For the mini band, I am recommending a light to very light resistance. If you do not have a bench, replace it with something around the house like a chair, ottoman, actual stairs, etc. You may want a mat, towel, and hydration around as well.
Today's focus is the entire back, quads, hams, and calves. Today's format is dropset supersets into a burnout. The first exercise will be the more challenging variation of the superset. We will perform this exercise for 60 seconds. After that exercise, we switch up the exercise, and/or switch up the tempo and make our "drop". The second exercise will be performed for 60 seconds. Our third exercise is our burnout. We will perform this exercise for 30 seconds. We will perform all upper body "burns" with the mini band so have it handy, After each superset, we will have a 15 second recovery before moving on to a new superset.
For the resistance, I will always tell you what I am using, but you and I may need different weight selections to feel challenged. You may be able to go heavier than me, or you may need to go lighter than me. Find a weight selection that feels challenging for you while maintaining really great form throughout. To make this workout feel challenging, be sure to push the weight on that first exercise. Ideally we want to get within 2 reps left in the tank (2RIR) before making the drop.
There will be a demo/upcoming exercise in the upper left hand corner of your screen. You and I do not have to go at the same speed/tempo. Find a pace/speed/weight selection that feels challenging for *you*. This one is strength focused but we do transition from seated, standing, to lying down quite a bit so you may get the benefits of a little extra cardio as well ; ) I hope you enjoy this one! Let me know how it goes in the comments below!

Skip to 4:00 to begin workout
Total Workout time: Approx 30 minutes
Total Time with Stretching: Approx 34 minutes

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Month 4 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=kJ9cwRFRsK5480sk

Advanced Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=pHKpmcT9xZGy9TpU

30 Day Program, 30 Minutes (or less): https://youtube.com/playlist?list=PLkdaCg6IG0aVQ3lQo5MAZZi-xai6qSYLo&si=apxH1Aa2K5zlHra_

All workout programs: https://www.youtube.com/@FitbyLarie/playlists?view=50&sort=dd&shelf_id=7

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM


Workout
60 sec, 60 sec, 30 sec, 15 sec recovery
BW Reverse Nordics
DB Goblet Squat
BW Iso Squat Calf Raises
DB Hip Hinge Pronated Row
DB Seated Hinged Reverse Fly
Banded Seated Face Pulls
DB Lying Hamstring Curls
DB Feet Elevated Hamstring Focused Bridges
DB Pulses
DB/Banded Neutral Grip Hip Hinge Row
DB/Banded Lying Pullover
Banded Prone Behind the Head Pulldown Pulses
DB Bulgarians Left
DB Reverse Lunge Left
BW Iso Lunge Calf Raise Left
(Repeat on Right)
DB/Banded Hip Hinge Y Raise
DB/Banded Hip Hinge Reverse A Fly
Banded Alt Pullaparts
DB Static Lateral Lunge Left
BW Coppenhagen Plank Up Left
BW Corp. Plank Hold Left
(repeat on right)
DB renegade Row
Banded Supermans
Banded Swimmers
DB SL DL
DB Hip Hinge Swings
Iso Squat Pulses/Burnout


Additional Add-Ons to Compliment this Workout:

Stretch
13 Minute Mid/Upper Back Stretch: https://youtu.be/jk5tpICKjDo
20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw
15 Minute Neck and Shoulder: https://youtu.be/VBeJ_-kqbUg
15 Minute Hip Stretch: https://youtu.be/tX1V-tNjOHU
25 Minute Full Body Stretch: https://youtu.be/_6w05X8fjZM
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k

Strength:
30 Minute Delt/Glute: https://youtu.be/ppghhSS8bVE?si=Pa8jKmv1pMc05rAi

Cardio
30 Minute Continuous Cardio and Core, No Breaks: https://youtu.be/Yj8irMFmep8
30 Minute Low Impact Cardio, No Breaks: https://youtu.be/K__63N9jwHA
15 Minute Cardio (Kickboxing Inspired, No Equipment): https://youtu.be/3HtluaBmO7E
15 Minute Cardio (Legs, Continuous): https://youtu.be/5xPvxkxRQaU

Abs
10 Minute Abs: https://youtu.be/vCIJoPdGY9E
10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI

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