Uploaded March 2026 | Updated September 2026, 2 weeks ago
This 30-minute lower body workout is a complete leg day burn using dumbbells — designed to work your glutes, quads, and hamstrings from every angle.
WARM UP👉youtu.be/ZOnDKFPlm6w
You’ll move through 22 no-repeat exercises, timed 50 seconds of work and 20 seconds of rest, keeping the workout efficient, challenging, and never boring. Expect strong, functional movement patterns that build strength, stability, and lower-body power.
This workout is all about intentional movement, changing positions, and challenging your muscles in ways that translate to real-life strength.
Workout Details
Time: 30 minutes
Format: No repeat
Timing: 50s work / 20s rest
Focus: Glutes, quads, hamstrings
✨Equipment Used
Dumbbells
Bench amzn.to/4qKoMDC
Glute loop we used mini bands: amzn.to/4tFWXit
Heel wedges amzn.to/46ffMz3
Mat liforme.com/products/liforme-classic-yoga-mat
Your amazing body
💪 This is a great standalone leg day workout or can be paired with an upper body or cardio session for a balanced training week.
Show up, move with purpose, and remember — we’re stronger together.
• HEELS UP GOBLET SQUAT
• ALT STAGGERED SQUAT
• BRIDGE ABDUCT
• R) LUNGE LIFT-LUNGE-TAP IN
• L) LUNGE LIFT-LUNGE-TAP IN
• R) BULGARIAN SPLIT SQUAT
• L) BULGARIAN SPLIT SQUAT
• R) RDL
• L) RDL
• R) LUNGE KNEE
• L) LUNGE KNEE
• LAT LUNGE 2X
• SQUAT SIDE LIFT
• HEELS UP SUMO
• HEELS UP NARROW SQUAT
• COSSACK
• R) DB DONKEY
• L) DB DONKEY
• R) BRIDGE KICK
• L) BRIDGE KICK
• SUMO
• DB SWING
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
01:09 Lower Body Workout
26:38 Finisher
This 30-minute lower body workout is a complete leg day burn using dumbbells — designed to work your glutes, quads, and hamstrings from every angle.
WARM UP👉youtu.be/ZOnDKFPlm6w
You’ll move through 22 no-repeat exercises, timed 50 seconds of work and 20 seconds of rest, keeping the workout efficient, challenging, and never boring. Expect strong, functional movement patterns that build strength, stability, and lower-body power.
This workout is all about intentional movement, changing positions, and challenging your muscles in ways that translate to real-life strength.
Workout Details
Time: 30 minutes
Format: No repeat
Timing: 50s work / 20s rest
Focus: Glutes, quads, hamstrings
✨Equipment Used
Dumbbells
Bench amzn.to/4qKoMDC
Glute loop we used mini bands: amzn.to/4tFWXit
Heel wedges amzn.to/46ffMz3
Mat liforme.com/products/liforme-classic-yoga-mat
Your amazing body
💪 This is a great standalone leg day workout or can be paired with an upper body or cardio session for a balanced training week.
Show up, move with purpose, and remember — we’re stronger together.
• HEELS UP GOBLET SQUAT
• ALT STAGGERED SQUAT
• BRIDGE ABDUCT
• R) LUNGE LIFT-LUNGE-TAP IN
• L) LUNGE LIFT-LUNGE-TAP IN
• R) BULGARIAN SPLIT SQUAT
• L) BULGARIAN SPLIT SQUAT
• R) RDL
• L) RDL
• R) LUNGE KNEE
• L) LUNGE KNEE
• LAT LUNGE 2X
• SQUAT SIDE LIFT
• HEELS UP SUMO
• HEELS UP NARROW SQUAT
• COSSACK
• R) DB DONKEY
• L) DB DONKEY
• R) BRIDGE KICK
• L) BRIDGE KICK
• SUMO
• DB SWING
🌟 SHOW YOUR SUPPORT
Join the YouTube Membership for exclusive perks, bonus content & early access:
👉 Become a Member youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: tiktok.com/@michellebriehler
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
🧡 Thank You!
Every workout you complete, every comment you leave, and every share truly helps this community grow. Your support means the world—let’s keep moving forward, together!
With strength and grace,
Michelle
DISCLAIMER:
Always consult your physician before starting any fitness program. All content on this channel is for informational purposes only and performed at your own risk. Michelle Briehler is not liable for any injury or harm sustained while participating.
AFFILIATE NOTICE:
Some of the links above are affiliate links. If you purchase through them, I may receive a small commission—at no extra cost to you. Thank you for supporting free content and helping keep these workouts going! 🧡
00:00 Intro
01:09 Lower Body Workout
26:38 Finisher
