Larie Midkiff
Larie Midkiff
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35 Minute Full Lower Body Strength Workout | At Home | Low Impact | Supersets
Grab dumbbells, a mini band (fabric or latex), a bench (or chair/ottoman/step), something about 1-2" to elevate your heels and toes (I'm using two books), an optional long band (for assistance on leg extensions if needed), and a mat for this 35 Minute Full Lower Body Strength Workout. I also recommend having hydration and a towel around as well. For resistance reference I have a pair of 20 and 30lb dumbbells and a medium-heavy fabric mini band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform strength supersets during today's workout. We perform each superset twice. During the first round we will perform the first exercise for 75 seconds, 15 second transition time, 75 seconds for exercise two, 15 second transition time. During round one we will maintain a slow tempo. I will be using 20lb db(s) during round one. During round two, we shave off a little time and perform 45 seconds exercise one, 15 second transition, 45 seconds exercise two, 30 second recovery before a new superset. During round two, we will use a normal tempo and I will be using 30lb DB(s) during this round.
A majority of the supersets are unilateral. If you know you have a weaker side, please perform that side first and match on the strong side. I will always cue left side first during a unilateral superset.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with your band above the knees and let’s get to work!
🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:35 to begin
Workout time: Approx 36:30
Advanced 30 Day Program: czcams.com/play/PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-.html&si=7OVQGMB7Hivdb1AR
Month 1 30 Day Workout Program: czcams.com/play/PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L.html
Month 2 30 Day Workout Program: czcams.com/play/PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu.html
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: czcams.com/play/PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5.html
Month 4: czcams.com/play/PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd.html&si=7BbpYv4DWechD0n9
Month 5: czcams.com/play/PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu.html&si=H3eaUcmVwbgjack1
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM
The Workout
Rd 1 75 seconds exercise one / 15 sec / 75 seconds exercise two / 15 sec
Rd 2 45 seconds exercise one / 15 sec / 45 seconds exercise two / 30 second recovery
Banded Extra ROM Reverse Hypers (no bench - perform on mat with limited ROM)
Banded/DB Feet Elevated Bridges (no bench - feet on mat)
DB Bulgarian Split Squats Left
DB Bulgarian Split Squats Right (no bench, static lunge)
DB BStance RDL Left
DB BStance RDL Right
DB Reverse Lunge Left
DB Reverse Lunge Right
DB BStance Hip Thrust Left
DB BStance Hip Thrust Right (no bench, stance bridge)
DB Heels Elevated Goblet Squat (perform regular goblet squat if extra elevation isn't available)
DB Toes Elevated Calf Raises (perform normal Calf Raises if elevation isn't available)
BW Leg Extensions (use band to help assist or add resistance to challenge)
DB Prone Hamstring Curl
Additional Add-Ons to Compliment this Workout:
Stretch
20 Minute Lower Back Stretch (gentle, relaxing): czcams.com/video/9IhliKO3HEw/video.html
15 Minute Hip Stretch: czcams.com/video/tX1V-tNjOHU/video.html
Hips and Low Back (28 Minute Stretch) czcams.com/video/8Q5rUPdI958/video.htmlsi=36a67CwOkjQTUNC0
Cardio
30 Minute Cardio Kickboxing No Jumping: czcams.com/video/wVvFE00PR4c/video.htmlsi=fC6RLBwCUQNuojjH
30 Minute Continuous Cardio and Core, No Breaks: czcams.com/video/Yj8irMFmep8/video.html
30 Minute Low Impact Cardio, No Breaks: czcams.com/video/K__63N9jwHA/video.html
10 Minute HIIT Cardio: czcams.com/video/RXNkhC2vDqA/video.html
15 Minute Cardio (Kickboxing Inspired, No Equipment): czcams.com/video/3HtluaBmO7E/video.html
15 Minute Cardio (Legs, Continuous): czcams.com/video/5xPvxkxRQaU/video.html
Upper Body:
30 Minute Delts: czcams.com/video/ol8DTqaDKuI/video.htmlsi=A9vttYLOMlV_vbHA
30 Minute Upper Body Mini Band and DB Workout: czcams.com/video/OC8tVRtjmdQ/video.htmlsi=rCf0SrNEM7lGShQJ
25 Minute Upper Body Dropset: czcams.com/video/bhz6lv_ztUg/video.htmlsi=RxHPSkq6e-1Ewjvr
Abs
10 Minute Abs: czcams.com/video/vCIJoPdGY9E/video.html
10 Minute Lower Ab Workout: czcams.com/video/lB3M3ONHLvI/video.html
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped
zhlédnutí: 2 201

Video

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Komentáře

  • @christinelamb1167
    @christinelamb1167 Před 12 minutami

    Whew, that was a tabata torcher! 🔥Shorter work intervals, but also short recovery time, so the HR stayed up! Lots of lat engagement in the beginning of the workout, and also shoulders later on. That last cardio finisher at the end was great! 👍 Thank you Larie! ❤

  • @cindypgambino
    @cindypgambino Před hodinou

    I have to stop the video after every exercise or two. Holy moly the burn. 10 minutes and feels like an hour long workout

  • @bethanybauk
    @bethanybauk Před 3 hodinami

    Wow!! Just wow Larie! You know I’m not new to your workouts but this one!! This one I think is one of your toughest UB sessions I have done!! THAT BAND!! 🔥🔥 Excellent way to push us!! 👏🏻🥳 Thanks girl!

  • @colestern2257
    @colestern2257 Před 9 hodinami

    What an amazing workout! ❤plan on doing it again and again 😊

  • @michelleojedagamboa2569
    @michelleojedagamboa2569 Před 21 hodinou

    Wow ! Love your videos ! After having my second child I lost my love for working out and you honestly helped me get my groove back ! 😭🥹❤️ so thank you !!!🙏

  • @user-be2tg2zn6z
    @user-be2tg2zn6z Před 22 hodinami

    Love this one!!! Have done it soooo many times😅

  • @maxinenoble7878
    @maxinenoble7878 Před 23 hodinami

    Owww. That was tough 😅

  • @alainacovington6214
    @alainacovington6214 Před 23 hodinami

    Thank you larie for being our Virtual coach. This will be second time doing this workout. I will be adding upper body strength today with it 💪. I do appreciate all these workouts. Love the past years ones too. But would like to see more kettlebell ones. 🥰💪

  • @Moonphase40
    @Moonphase40 Před dnem

    Thank you so much for being real with us!! By far the best Ninja cream tutorial

  • @user-bl4zv8qt9t
    @user-bl4zv8qt9t Před dnem

    So good😊

  • @clarewalters5189
    @clarewalters5189 Před dnem

    Hi, I’ve just subscribed to your channel. I’m 44 perimenopause and have noticed my strength is dwindling. I’ve read Stacey Simms book next level. She suggests perimenopause/menopause woman need to lift heavy and less reps. I’m looking for strength workouts to follow. Can you recommend any of yours? Many thanks 🙂

  • @judi-jx9yf
    @judi-jx9yf Před dnem

    That was quite the challenge. TY for modifications suggestions.❤

  • @g.a368
    @g.a368 Před dnem

    Amazing workout! 🔥 Thank you!

  • @lisaallsup844
    @lisaallsup844 Před dnem

    Wow, amazing what a workout, thank you. My legs are shaking on fire 🔥 my chair is a bit high so for the 80/20 lifts with the shoulders on bench I go from the floor and Pilates ball under the foot of 80 💥

  • @yulianayuliana2711
    @yulianayuliana2711 Před dnem

    ❤

  • @sissel5369
    @sissel5369 Před dnem

    Easy to follow along, challenging burn and nice music

  • @Backwoodsmom
    @Backwoodsmom Před 2 dny

    Definitely a challenge! I love to incorporate body weight work and all the exercises where we get down to the floor and back up; so good for mobility and balance and range of motion in addition to strength and cardio! Good stuff! 🫶🏼🤩

  • @Backwoodsmom
    @Backwoodsmom Před 2 dny

    Still one of my faves!

  • @user-oh8hd4em7h
    @user-oh8hd4em7h Před 2 dny

    Larie, this workout is fire. Thank you for being my virtual coach

  • @user-oh8hd4em7h
    @user-oh8hd4em7h Před 2 dny

    Larei, this workout is fire. Thank you for being my virtual coach

  • @Inbal-i1e
    @Inbal-i1e Před 3 dny

    Looks like a great workout! I'm 4 months pregnant, is there another exercise I can do instead of the first one? (can't lay on my stomach)

    • @FitbyLarie
      @FitbyLarie Před 3 dny

      Standing banded kickbacks or quadruped banded donkey kicks, switch sides at the approx halfway point… or banded monster walks or bw bird dogs would also be excellent.

  • @itslindsalyse
    @itslindsalyse Před 3 dny

    I am OBSESSED with these 'Larie Special' bare + strength workouts! These are exactly what I've needed to feel strong and support my back struggles!

  • @soniamyre1384
    @soniamyre1384 Před 3 dny

    Wow! Thanks for starting with the Bulgarians. I would not have been able to do them otherwise. I also appreciate that there was some new music. Thanks for yet another fabulous workout.

  • @bethanybauk
    @bethanybauk Před 3 dny

    Ooohhh Larie!! Such a fire workout girl!! First time using 2-30s for Bulgarians!! 🎉 Only got 5 reps out each leg but stoked about that!! Love that you’re using heavy - it pushes me too! And BTW, I noticed your barefoot shoes right away! 😉 I have been wearing ‘barefoot’ shoes for 2 years now and loving it!! My feet can finally BREATHE!! I do workout in my basement though so I do all my workouts in my barefeet. 😅

  • @carolynjacksonmusic1822
    @carolynjacksonmusic1822 Před 3 dny

    Hi Larie! I already have an hourglass figure, short waisted too. I do not need more curves lol. I do or would want to lose 6-8 lbs and am about 39 29 39. Best days was 36 26 36 a long time ago lol. Post menopause I’m getting a fat middle and muscles are nit responding like they used to. I’m 65 now and do weights 3x /week full body trying to lift heavier, and 2 hard cardio with walking other days. I love this program but how or should I adjust? since I’m already a curvy girl. Or is there another of your programs for an already curvy girl? Thanks for your input! Cj.

  • @user-oh8hd4em7h
    @user-oh8hd4em7h Před 4 dny

    Larie, your exercises make me feel every muscle in my body. Thank you, you are the best coach

  • @elhamfonooni7346
    @elhamfonooni7346 Před 4 dny

    Wooow this workout was aaammmazing coach thank a lot make me confess you I am not strong as I thought. by doing this simple and actional practice I understand about my body cones and prones which push me to further more about strength them

  • @user-be2tg2zn6z
    @user-be2tg2zn6z Před 4 dny

    Than you for this new format!! Loved the blocks and this challenges new 💪🏼 muscles. I used a miniband and a tube with handles istead of the long band and a variation of weights. ❤ It was hard🎉

  • @user-be2tg2zn6z
    @user-be2tg2zn6z Před 4 dny

    Than you for this new format!! Loved the blocks and this challenges new 💪🏼 muscles. I used a miniband and a tube with handles istead of the long band and a variation of weights. ❤ It was hard🎉

  • @FrancescaMills-nv1zy
    @FrancescaMills-nv1zy Před 4 dny

    sooooo hard Larie, and soooooo good! Thank you

  • @kellywhitworth
    @kellywhitworth Před 4 dny

    What an awesome channel find! xo

  • @jaydenharris7052
    @jaydenharris7052 Před 5 dny

    I love your barre inspired workouts!!! Keep 'em coming!

  • @zarinhamartins2731
    @zarinhamartins2731 Před 5 dny

    Obg maravilhosa ❤❤❤❤

  • @nehashah8074
    @nehashah8074 Před 5 dny

    phew...that was hard but so good

  • @angelaforrester2599
    @angelaforrester2599 Před 5 dny

    This was tough but I’m going to come back to it and I know my shoulders and abs will feel it tomorrow but it was a great workout ❤️ just don’t ask me tomorrow! 😂

  • @stacychalmers4619
    @stacychalmers4619 Před 6 dny

    fantastic! as usual!

  • @angelayan8712
    @angelayan8712 Před 6 dny

    HARD ENOUGH

  • @karmalife76
    @karmalife76 Před 7 dny

    You are amazing. That single leg to skater was tough!❤

  • @karmalife76
    @karmalife76 Před 7 dny

    It would be helpful to describe what mid length means in case new people are watching each video!

  • @Shawnakin68
    @Shawnakin68 Před 7 dny

    I too “splooted” on to the mat at the end 😂😂 great workout coach - always appreciate you! 😅

  • @luisamanzella4179
    @luisamanzella4179 Před 7 dny

    Hi Larie my lower back was hurting with the hip thrust - i changed positions and took the weights off and it still hurt. Please tell me what i was maybe doing wrong 😢

  • @chris2chris.25
    @chris2chris.25 Před 7 dny

    ❤❤❤❤ liked it !

  • @dhvh6580
    @dhvh6580 Před 7 dny

    That was AMAZING

  • @sissel5369
    @sissel5369 Před 8 dny

    I was sweating buckets and my butt hurt so bad but I looooved it!

  • @doramonroy5817
    @doramonroy5817 Před 8 dny

    Great workout 😅

  • @nataliap2369
    @nataliap2369 Před 8 dny

    That was great. And by great I mean brutal. I can barely walk. Thank you so much!

  • @dedickerson8064
    @dedickerson8064 Před 8 dny

    Holy mother-loving schnikies! That was so challenging! I used 5's & 8's. Thanks! Loved it except all the pushups! Despite being on knees, they were so fatiguing!

  • @jackiejohnson1149
    @jackiejohnson1149 Před 9 dny

    HOLY BURN 🔥 ❤

  • @rachelmatson9625
    @rachelmatson9625 Před 9 dny

    I don't think I will be able to walk the rest of the day but it was great!

  • @Wendy-mr7by
    @Wendy-mr7by Před 9 dny

    Definitely effective. I appreciate this type of workout. Low impact; pace and intensity at my age.