Hey, FB Family!

Today, we have a quick No-Repeat Legs-and-Glutes workout. This is 18 minutes, no repeat, that is quick and to the point. Three focuses. Quads, glutes, hamstrings. One round, straight through. Think of this as your go-to when time is short. It is the Companion to the Legs and Glutes Strength Circuits, and it can stand completely on its own. Same focus areas, different exercises, no repeats.

Equipment Needed:

• Dumbbells (light, medium, and heavy)
• Box, Bench, or Chair
• Mat (optional)

The no-repeat format is designed to target all the major leg muscles. When every exercise is different, you are constantly asking your muscles to adjust to a new stimulus. That keeps the quality of each rep higher because you are not fighting through accumulated fatigue on the same movement. Twenty minutes of focused, varied work is a fun and quick way to build strength. 

The warm-up is short but gets real work done. Squats, sweeps, a lateral lunge, and a glute bridge get blood moving and wake up the posterior chain before you ask it to work under load.

We will start with quad-focused exercises to open things up, a goblet squat, a forward lunge, and a sumo squat. Three different exercises, all hitting the front of the legs from different angles. This is a good place to get a feel for the weight you may be using for the rest of the workout. I will use weights between 30 and 40 for references. 

The glute circuit follows with a hip thrust, an iso glute bridge, and a lateral lunge. The iso hold on the bridge is the one to pay attention to. Pause at the top and squeeze hard. If you are not feeling it in your glutes, drive your knees out slightly and focus on the contraction. That is the whole point of that exercise.

The hamstring circuit closes things out with an RDL, a single-leg deadlift per side, and hamstring walkouts. The walkouts are a controlled eccentric movement. Today we are going to focus on using small steps. Your hamstrings are under load the entire way down. Do not rush them. This is a strong, deliberate finish to the workout.

Team, this companion workout is perfect on days when you do not have much time or even a quick lunchtime workout. So remember to save this for later.

 

A few things to keep in mind before you hit play:

• For the hip thrust, if that setup does not work for you, drop to a weighted glute bridge from the floor. Same work, different setup.
• Iso Glute Bridge. Pause and hold at the top. Drive the knees out and focus on the squeeze.
• Hamstring Walkouts are slow by design. Let them be slow and use small steps today.

So team, let's grab those dumbbells and get to work.

Workout Structure

Warm-Up — 1 Round / 30 Seconds Each

• BW Squat
• Sweeps
• Alternating Lateral Lunge
• Glute Bridge

1 Round / 40 on / 15 off

Quad Focus 

• Goblet Squat
• Alternating Forward Lunge (bodyweight)
• Sumo Squat

Glute Focus 

• Dumbbell Hip Thrust / Modification: Weighted Glute Bridge (from floor)
• Iso Glute Bridge (bodyweight)
• 1 DB Lateral Lunge (Left)
• 1 DB Lateral Lunge (Right)

Hamstring Focus 

• Dumbbell Romanian Deadlift
• Single Leg Deadlift (bodyweight) (Left)
• Single Leg Deadlift (bodyweight) (Right)
• Hamstring Walkouts

Water Break — 20 Seconds

Cooldown — 1 Round / 30 Seconds Each

• Seated Hamstring Stretch (Left / Right)
• Quad Stretch (Left / Right)
• Child’s Pose