Welcome to Day 4 of the 30 Day Challenge! Today’s workout is all about the lower body. I did this workout for reps and one round took me about 30 minutes. I followed it up with a 2 mile walk on the treadmill.
In this workout I use dumbbells, but I also demonstrate body weight variations for each exercise. If you’re ready to increase the challenge try adding some weight. Always choose a weight that you can use while maintaining good form.
If you don’t have weights it’s okay! You can still get in a great workout!
I hope you enjoy Day 4! Don’t forget to check in! The daily check-ins are a great way to stay motivated and accountable for your workout. You can check in on Facebook, Instagram or Twitter. All you have to do is comment, like the post, or tag in in a picture of you (or your weights, etc) once you have completed the workout!
10-20 Reps Each Exercise
1. Squat or Deadlift
2. Split Squat (right)
3. Split Squat (left)
4. Burpee Tuck Jump or Bear Complex
5. Side Lunge Lift (right)
6. Side Lunge Lift (left)
7. Chair Lunge Twist
8. Burpee Tuck Jump or Bear Complex
9. Curtsy Lunge Twist (right)
10. Curtsy Lunge Twist (left)
11. Deadlift or Flat Back Lift
12. Burpee Tuck Jump or Bear Complex
13. Flying Seagull (right)
14. Flying Seagull (left)
15. Dancing Goddess
13 thoughts on “30 Day Challenge: Day 4: Legs and Glutes”
The snow is pouring this AM here in Milwaukee, but this workout had me dripping in sweat!!
I will be caught up by tomorrow 🙂 doing day 4 and day 5 back to back 🙂
I will be doing this one this morning and after that I probably need the yoga stretch and recover.
I completed this work out yesterday and my glutes were pretty sore today! great workout.
One of my favourites! I love when you use barbell. And when you incorporate exercises that are hard to finish in 20 reps:)
Finished day 4! 😀
Thank you, Melissa! I love working out with you!
That Flying seagull is no joke! Dripping sweat, off for a short run! LOVING your workouts : )
I’m going through this 30 day challenge and it’s just what I needed. Thank you so much for posting the videos on how to do these exercises. They are new (to me at least) and super fun!
I did this for my Sunday evening workout today. I used 5kg Dumbbells. Followed with 25min cardio. Thank you.
Great Workout – 10lb dumbell’s and 30lb barbell
Hi Melissa. Can you tell me how heavy your silver weights are in this video? I am usually able to follow along with what you use, and was just curious what weight that was. Thanks for the great workout!
Each dumbbell is 20 pounds. 🙂
OMG INtEnSEeE!!! I looove your workouts