30 min
Strength Glutes • Hamstrings
Ankle Weight Lower Body Workout in 30 Minutes for Glutes, Legs, Lift, and Tone
About This Workout
🚨 ANKLE WEIGHT LOWER BODY LIFT! 💥 Sculpt Your 🍑 & Legs in 30 Min! 🔥
Ready to lift and tone your lower body? This 30-minute ankle weight workout (1-5 lbs) is your go-to! Perfect for all levels, it’s packed with leg lifts, kicks, and pulses, plus a fiery finisher. No extra rest—just pure gains! 🕒
Equipment Needed: Ankles are suggested, but not required. (For your reference, I used 5 lb.)
Mat (or soft surface)
Workout Chapters
- 0:00- Intro
- 0:17- Activation Exercises: Glute Bridge Hold
- 0:48- Donkey Kick - Right Leg
- 1:29- Donkey Kick - Left Leg
- 2:10- Standing Leg Swings - Right Leg
- 2:47- Standing Leg Swings - Left Leg
- 3:21- Glute Bridge Pulses
- 3:59- Fire Hydrants w/Delayed Pulse - Right Leg
- 5:09- Fire Hydrants w/Delayed Pulse - Left Leg
- 6:19- Donkey Kick - Left Leg
- 7:29- Donkey Kick - Right Leg
- 8:39- Side-Lying Leg Lifts - Right Leg
- 9:49- Side-Lying Leg Lifts - Left Leg
- 10:59- Standing Side Kicks - Right Leg
- 12:10- Standing Side Kicks - Left Leg
- 13:20- Lying Curls w/Delayed Pulse - Right Leg
- 14:30- Lying Curls w/Delayed Pulse - Left Leg
- 15:40- Standing Front Kicks - Right Leg
- 16:50- Standing Front Kicks - Left Leg
- 18:00- Fire Hydrant w/Delayed Pulse - Right Leg
- 19:10- Fire Hydrant w/Delayed Pulse - Left Leg
- 20:20- Rear Leg Lift w/Delayed Pulse - Right Leg
- 21:30- Rear Leg Lift w/Delayed Pulse - Left Leg
- 22:40- Side-Lying Leg Lifts w/Delayed Pulse - Right Leg
- 23:50- Side-Lying Leg Lifts w/Delayed Pulse - Left Leg
- 25:00- Standing Side Kicks w/Delayed Pulse - Right Leg
- 26:10- Standing Side Kicks w/Delayed Pulse - Left Leg
- 27:20- Finisher - Glute Bridge March
- 28:30- Cool-Down
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