30 Day Challenge: Day 4: Legs and Glutes

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Hi Everyone! 

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 FacebookInstagram 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!

Have fun!

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

  1. Tanja

    One of my favourites! I love when you use barbell. And when you incorporate exercises that are hard to finish in 20 reps:)

  2. Jamie

    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!

  3. Brooke

    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!

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