30 Minute Lower Body ABAB Strength (No Jumping) - HERO #013 (Music)
30 & 60 Minute Lower Body ABAB Strength (No Jumping) - HERO #013
•
03-Nov-2025
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 376
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
01 - S2S Goblet Squats
02 - Hi-Low Carry Squats
03 - S2S Goblet Squats
04 - Hi-Low Carry Squats
05 - Deadlifts
06 - Wall Balance Hams L
07 - Deadlifts
08 - Wall Balance Hams R
09 - F2B Lunges L
10 - Side Back Goblet Lunge L
11 - F2B Lunges R
12 - Side Back Goblet Lunge R
13 - DB Hip Thrusts
14 - DB Clamshells L
15 - DB Hip Thrusts
16 - DB Clamshells R
17 - U-Squat Lunges
18 - Half-Whole Deadlifts
19 - U-Squat Lunges
20 - Half-Whole Deadlifts
21 - Rev Lunge Cross-Over Lunges L
22 - FWD Staggered Clean Lunges L
23 - Rev Lunge Cross-Over Lunges R
24 - FWD Staggered Clean Lunges R
Cool-Down
01 - Modified Threaders
02 - Lizard Openers L
03 - Lizard Openers R
04 - Quads Lizards L
05 - Quads Lizards R
06 - Pigeon Side Stretch L
07 - Pigeon Side Stretch R
My HR stats: https://flow.polar.com/shared2/7e9abce253e4f195993f542dda94158a
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Up Next in 30 & 60 Minute Lower Body ABAB Strength (No Jumping) - HERO #013
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30 Minute Lower Body ABAB Strength (N...
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
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Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
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Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 752
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
... -
60 Minute Lower Body ABAB Strength (N...
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 752
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
...
