30 Min Leg Day for Lean Legs & Glutes

Lose fat, build muscle and get stronger with simple, sustainable training that actually works. PAID THINGS: 💪 Join my Inner Circle - ad-free workouts + extra sessions for the die hards https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 📱 My Workout App — structured strength programs for home + gym that actually work https://my.playbookapp.io/penny-barnshaw FREE THINGS: 🗓️ Grab your FREE Monthly Workout Calendar — planned for you, done for you https://mailchi.mp/garagefitnessgirl/workout-calendar Questions or coaching enquiries? 📧 penny@pennybarnshaw.com _________________________________________ Build stronger, leaner legs with this 30-minute workout that keeps things interesting while still delivering real results—each round levels up the challenge so your muscles keep adapting. Perfect if you want the benefits of progressive overload without the boredom of straight sets. I used a bench + a booty band + a set of 7kg/15.5 lbs + 12.5kg/27.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________ 💪 EQUIPMENT NEEDED: ~Dumbbells ~Booty Band (optional) ~Bench (optional) ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT: ~2 Blocks x 3 Rounds ~timed intervals -40 secs work/15 secs rest ~Increase challenge across each exercise ~ Band Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~255 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO: “Traditional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS: Block 1 Set 1 1️⃣Neutral Hold DB Squat | 12.5kg/27.5 lbs 2️⃣Neutral Hold DB Squat + Band | 12.5kg/27.5 lbs 3️⃣Neutral Hold DB Squat + Band + Lateral Walk | 12.5kg/27.5 lbs . Set 2 1️⃣RDL | 12.5kg/27.5 lbs 2️⃣RDL + Band | 12.5kg/27.5 lbs 3️⃣RDL + Band + Heels Elevated | 12.5kg/27.5 lbs . Set 3 1️⃣Alt Reverse Lunge | 7kg/15.5 lbs 2️⃣FR Reverse Lunge | 7kg/15.5 lbs 3️⃣O’head Reverse Lunge | 7kg/15.5 lbs . Set 4 1️⃣Heel Tap Crunch 2️⃣SL Alt Toe Touch 3️⃣Extended Reverse Crunch . Block 2 Set 5 1️⃣Heels Elevated Back Squat | 12.5kg/27.5 lbs 2️⃣Heels Elevated Back Squat + Band | 12.5kg/27.5 lbs 3️⃣Heels Elevated Back Squat + Band + Pulse | 12.5kg/27.5 lbs . Set 6 1️⃣Hip Thrust | 12.5kg/27.5 lbs 2️⃣Hip Thrust + Band | 12.5kg/27.5 lbs 3️⃣SL Hip Thrust + Band 3️⃣SL Hip Thrust + Band . Set 7 1️⃣Bulgarian (BW) 1️⃣Bulgarian (BW) 2️⃣Bulgarian DB Low Hold | 7kg/15.5 lbs 2️⃣Bulgarian DB Low Hold | 7kg/15.5 lbs 3️⃣Bulgarian DB Front Hold | 7kg/15.5 lbs 3️⃣Bulgarian DB Front Hold | 7kg/15.5 lbs . Set 8 1️⃣SL In & Out Abs 2️⃣Double Leg In & Out Abs 3️⃣Combo In & Out Abs . Finisher 2 x (30/10) 1️⃣Fire Hydrant (L) 2️⃣Fire Hydrant (R) 3️⃣Banded Low Plank Jack 4️⃣Banded Table Top Hold *Workout Complete 🔥Burn 255 Calories ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW? Grab my FREE monthly workout calendar and get fresh, structured training delivered right to your inbox — every single month. 👉 https://mailchi.mp/garagefitnessgirl/workout-calendar ________________________________________________________________ 🛒 SHOP MY GEAR (Affiliate Links): Dumbbells I Use: https://amzn.to/4l9yIET Floor Mat: https://amzn.to/44kBVKp 🎧 Like the music? Check out my Epidemic Sound playlist here: https://www.epidemicsound.com/playlist/xk2yq0fjn7d0ok3b2nvopnv9g7kwkr4h/ ________________________________________________________________ 📲 STAY CONNECTED: YouTube: https://youtube.com/@garagefitnessgirl?si=pbuphPYWhgj4emWP Instagram: https://www.instagram.com/garagefitnessgirl/ Website: https://www.garagefitnessgirl.com Inner Circle (Ad-Free Early Access): https://www.youtube.com/channel/UCofomcxxyhNuZ6qeHzInm3Q/join 💬 Drop a comment below: 👉Which round felt like the biggest jump in difficulty for you? #garagefitnessgirl #legday #Legsworkoutathome