30 MIN QUADS & GLUTES STRENGTH | Split 30 Workout

Sculpt powerful quads and lift your glutes with this 30-minute strength workout designed to build lean muscle and definition. You’ll move through heavy lifts, targeted accessories, and a high-intensity finisher to leave your legs feeling strong and unstoppable. 👉🏼I used a heavy booty band + a chair + a set of 8kg/17.5 lbs + 12.5kg/27.5 lbs + 20kg/45 lbs dumbbells but you can adjust based on what you have. Every move can be scaled, and I guide you through it all. _______________________________________________________________________________________________ EQUIPMENT NEEDED: ~Dumbbells ~Chair (optional) ~Booty Band (optional) ~Floor Mat 🧠 SET YOUR FITNESS WATCH TO: Functional Strength or Weights depending on your watch type and the pace you’re working at. ______________________________________________________________________________________________ 💪 FORMAT: ~3 Block ~3 Rounds per Block Timed Intervals: Block 1-3 x30 secs work/15 secs rest Block 2-3x45 secs work/15 secs rest Block 3-3x30 secs work/10 secs rest ~30 Minutes Total 🔥 Burn: ~228 calories (approx.) ________________________________________________________________________________________________ ⚡ WORKOUT DETAILS: Big Lift Superset 3 x (30 secs work/15 secs rest) 1️⃣Heels Elevated Goblet Squat | 20kg/45 lbs 1️⃣Kickstand Deadlift (L) side | 12.5kg/27.5 lbs 1️⃣Kickstand Deadlift (R) side | 12.5kg/27.5 lbs. . Giant Set  3 x (45 secs work/15 secs rest) 2️⃣FR Reverse Lunge | 8kg/17.5 lbs 2️⃣Side to Side Squat Swing  | 8kg/17.5 lbs 2️⃣Frog Pumps | 12.5kg/27.5 lbs 2️⃣DB Wall Sit  | 8kg/17.5 lbs . Booty Band Finisher 3 x(30 secs/10 secs rest) 3️⃣Band Double Pulse Jump Squats 3️⃣Banded Kickback (L) side 3️⃣Banded Kickback (R) side ________________________________________________________________ SPLIT30 | 4-Week Strength Program SPLIT30 is a 2-day per week dumbbell strength program designed to help you build lean muscle, get stronger, and train smarter in just 30 minutes per session. Each week alternates between: Week A: Quads + Glutes / Horizontal Push + Pull Week B: Glutes + Hamstrings / Vertical Push + Pull This alternating split hits every major muscle group for balanced strength and muscle development. 💡 How to Schedule: Train 2–4 days per week by pairing SPLIT30 with full-body or Split Strong workouts, or follow the monthly calendar for a complete strength + conditioning plan. 👉 Focus on daily movement (7–12k steps) to boost fat loss, recovery, and overall results—no extra cardio required. ______________________________________________________________________________________________ 💌 Grab Your Free Monthly Workout Calendar My subscribers get a fresh training calendar + exclusive tips each month. 👉 https://mailchi.mp/garagefitnessgirl/... ________________________________________________________________________________________________ 🛒 SHOP MY EQUIPMENT (Affiliate): Dumbbells I Use: https://amzn.to/4l9yIET Training Bench: https://amzn.to/44kBVKp ________________________________________________________________________________________________ 🎵 Find my music playlists here: Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... ________________________________________________________________________________________________ 📲 STAY CONNECTED: 🎥 YouTube:    / @garagefitnessgirl   📸 Instagram:   / garagefitnessgirl   📝 Website: https://www.garagefitnessgirl.com 📥 Join my Inner Circle:    / @garagefitnessgirl   💬 Drop a Comment: Which part of this workout made your legs shake the most — the big lifts, the accessory block, or the finisher? #strengthworkout #dumbbellworkout #garagefitnessgirl