30 Minute Ankle Weight Leg and Glute Workout | At-Home

Grab a pair of ankle weights, a chair, and a mat for this 30 minute glute and leg workout. I suggest setting your ankle weights anywhere from 2-5lbs each. Everyone will be different with their weight selection. Make sure your form and min-muscle connection stays on point. If it slips, lighten the load. If the last 15 seconds of every exercise doesn't feel very challenging, then you may want to increase the weight. (For reference, I have in set to 4lbs each) If you do not have a chair available, you could perform the extra range of motion leg lifts on the mat (it would just be a normal range of motion). You could also use a wall in place of a chair to help brace yourself. Get creative! This workout is non-repeat, buttttt most exercises are unilateral, so we will have to do it on both sides of the body. Every exercise will be performed for 90 seconds. Every 30 seconds we will either change up the tempo or direction. After 90 seconds is up, we will have 15 seconds to recover. Be sure to look up in the upper right-hand corner for a visual demo of the upcoming exercise. Grab your equipment and let's get to work! Skip to 2:50 to bypass intro and begin Total workout time: Approx 30 minutes Total workout time with stretching: 33 minutes As a warm-up perform: butt squeezes x20 seconds; reverse lunges x10ea; squats x10ea for two rounds. THE WORKOUT 90 seconds on, 15 seconds off First 30 seconds: full range of motion Second 30 seconds: 1 to 1/4 rep Third 30 seconds: pulse at top Right side Extra range of motion leg lifts (abduction) 45 degree kickbacks (standing, hip hinge) Straight back kickbacks Inner thigh lifts Left side Extra range of motion leg lifts (abduction) 45 degree kickbacks (standing, hip hinge) Straight back kickbacks Inner thigh lifts First 30 seconds side abduction Second 30 seconds 45 degree abduction Third 30: straight back Right: squat with abduction, 45, straight back Left: squat with abduction, 45, straight back Right: curtsey lunge with abduction, 45, straight back Left: curtsey lunge with abduction, 45, straight back First 30 seconds: full range of motion Second 30 seconds: 1 to 1/4 rep Third 30 seconds: pulse at top Right: Donkey Kicks Left: Donkey Kicks Right: Single Leg Lift (quadruped) Left: Single Leg Lift (quadruped) Final exercise (2 minutes) First 30: Alternating reverse hypers Second 30: Bilateral reverse hypers Third 30: 1 to 1/4 rep Final 30: hold (superman) More ankle weight workouts:    • Ankle Weight Workouts: Fit by Larie   Ankle weights, adjustable heavy: https://amzn.to/2Js7Fbc Ankle weights, adjustable light: https://amzn.to/39Mo8Sv HydroJug: Use Code LARIE10 for discount https://www.thehydrojug.com/ The GOAT of pre-workouts Amino Energy in Grape: https://amzn.to/2QVWtEg Amino Energy in Watermelon: https://amzn.to/2QTwFZy Post-Workout Protein Bars Fit Crunch Protein Bars LEGIT THE BEST TASTING PROTEIN BAR EVER: https://amzn.to/3byEMm7 (If you follow me on IG, you know I'm obsessed) Track your HR Apple Watch Series 3 White: https://amzn.to/2UujKiK Apple Watch Series 5 Rose Gold: https://amzn.to/3bAZe5H Tank (similar color): https://amzn.to/32IMgR4 Replica Lululemon Align Pants: https://amzn.to/3nhoqoP Yoga Mat (similar): https://amzn.to/39EvlS1 Tag me in your posts & stories on IG: @lariemidkiff Music licensed through epidemic sound