40 MINUTE LOWER BODY STRENGTH WORKOUT | Ladder Format with Dumbbells!

Grab the FIT:345 Program HERE! https://shop.royalchange.fit/collections/workout-calendars Let's rock our legs and stabilizer muscles in our core today! This workout format is 20 seconds of work, 30 seconds of work, and 40 seconds of work for each exercise before moving on to the next exercise! This workout is a great challenge so make sure you show up for yourself today by staying focused, present, and strong throughout the three phases of this training session! WORKOUT FORMAT • Warm Up • 20/30/40 seconds work • 15 seconds rest • 18 exercises • Cool Down Exercises: Sumo Squat RDLs  Reverse Lunge Glute Bridges Side Plank Clams right Side plank clams left Step Ups Split Squats left Split Squats Right Staggered front squat Heel Lifted Squats Squat Jumps Plank Arm Lift Standing Leg extensions left Standing leg extensions right Standing climbers  Skips Squat to forward lunge Follow along, stay focused, and give each exercise your best effort every second of this workout! If you enjoy this workout, make sure to subscribe for more HIIT, strength, and metabolism boosting workouts you can do anywhere! SHOP AND PROMO CODES: Royal Change Apparel: https://shop.royalchange.fit/collections/apparel Sydney Squad community: https://royalchange.fit/sydneysquad GHOST supplements: https://www.ghostlifestyle.com/SYDNEY Amazon Store: https://www.amazon.com/shop/sydneycummings LET'S STAY CONNECTED: Website: https://www.royalchange.fit Instagram: https://www.instagram.com/sydneycummings_ Tiktok: @sydneycummings_ Facebook: https://www.facebook.com/sydneycummingsfitness Break My Heart by Dua Lipa, https://t.lickd.co/l/QyD6GaPbo5E Rhythm Is a Dancer (12'' Version) by Snäp, SNAP!, https://t.lickd.co/l/VdPyKp4wo7n Ready For The Weekend by R3HAB, NERVO, Ayah Marar, https://t.lickd.co/l/W8LDKMZ5vkN Infinity by Jaymes Young, https://t.lickd.co/l/mRA2v3aRABL Chills (LA Hills) by Tiësto, A Boogie Wit da Hoodie, https://t.lickd.co/l/E1xjOkL5R0V Stay the Night (feat. Hayley Williams of Paramore) [Zedd & Kevin Drew Extended Remix] by Zedd, Hayley Williams, https://t.lickd.co/l/rVW5kVv12oN Animal by R3HAB, Jason Derulo, https://t.lickd.co/l/qP7WWOYN7V3 Superstar (feat. Matthew Santos) by Lupe Fiasco, Matthew Santos, https://t.lickd.co/l/k4GYDgRwKxm Human (LF SYSTEM Remix Extended) by Lenny Kravitz, LF SYSTEM, https://t.lickd.co/l/ek5dZelWVg3 What Is Love (Bodybangers Remix Edit) by Klaas, Haddaway, Bodybangers, https://t.lickd.co/l/zdY2j39AYDb Perfect (Exceeder) by David Guetta, Mason, Princess Superstar, https://t.lickd.co/l/bvn7LeENPd7 MB010LQJXLFX6AN