30 MIN LEG AND GLUTE WORKOUT | With Dumbbells | + Weights | Strength | Booty Building | Super Sweaty

#trainwithkaykay #legsandglutes
Team Everydaywarrior,
Are you ready to let them Legs & Glutes burn?
30 min leg and glute workout with dumbbells waiting for your.
So grab your appropriate weights (mine were 2x 12,5 kg) and let's smash it!
As always, focus on yourself - make every single workout your own challenge.
There are always ways to modify, such as slowing down, resting more, no jumping switching or dropping your weights for example.
Let's do this. Win your day and earn your sweatiest smiles! 🤗💦
w o r k o u t - d e t a i l s:
00:00 - 00:10 Intro
00:13 - 06:31 Warm Up | 45s 🔥 | 10s off
SQUAT ALT. KNEE HUG
KANG SQUAT
HAMSTRING EXTEND
WALK OUT | IN
HIGH PLANK LEG LIFT
GLUTE BRIDGE WALK
FROG PUMPS
06:40 - 34:01 Workout: 45s 🔥 | 10s off
GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE OPP.
FROG BRIDGES
GLUTE BRIDGE WALK
TEMPO FRONT RACK SQUATS
GOOD MORNING
ALT. REV. LUNGES
CURTSY LUNGES ONE SIDE
CURTSY PULSES SAME SIDE
CURTSY LUNGES OPP.
CURTSY PULSES
STATIC SPLIT SQUATS
STATIC SPLIT SQUATS OPP.
GOBLET SIDE SQUAT
GOBLET SIDE SQUAT OPP.
GOBLET COSSACK SQUAT
SUMO DL
3X PULSE SUMO SQUAT
ALT. STEP OUT SUMO DL
PENDULUM LUNGES ONE SIDE
PENDULUM LUNGES OPP.
DB SWINGS
GOBLET SUMO CALF RAISE
UNI. SQUATS
UNI. SQUATS OPP.
REV. LUNGE - TWIST
REV. LUNGE - TWIST OPP.
GOBLET REV. LUNGE KNEE DRIVE
GOBLET REV. LUNGE KNEE DRIVE OPP.
34:23 - 36:45 | FINISHER:
30s 🔥 | 10s off
FINISHER: 30 | 10
STIFF LEG STEP BACK ONE SIDE
STIFF LEG STEP BACK OPP.
LEG COMMANDOS
SQUAT JUMPS
37:00 - 40:03 Cool Down
DYNAMIC HAMSTRINGS
LUNGE STRETCH OPENER
RUNNER STRETCH SAME SIDE
LUNGE STRETCH OPENER
RUNNER STRETCH OPP.
LAY DOWN BREATHE
Remember: we all are different, so are our levels of fitness. Make every single workout YOUR own. Also make sure to maintain a proper form while exercising. Feel free to rest some more when you need to. 🙏🏼
Equipment: 2x 12,5 kg each
* a mat is recommended
❤️ Join our official private Facebook Group: Fitness__KayKay #everydaywarrior: bit.ly/3iRMAop
👉🏼 my supplements: foodspring, get 15 % off = kaykayFSG
👉🏼 favorite Pre Workout Drink: Energy Aminos Maracuja - find all my supplements: bit.ly/33zP0At
You also would like to train in the Gym?
💪🏼 our own Online Coaching: better.fitnesskaykay.com/
*subscribe my channel: bit.ly/3oCte8s
*contact (business inquiries): [e-mail]
*Instagram: bit.ly/3i0eKwp
*music, Epidemic Sound: bit.ly/33tkQiv
& Artlist: bit.ly/37Y4Z0Y
Yours KayKay
xx
D i s c l a i m e r:
This channel is for improvement of our fitness and health.💪🏼 Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.

[@fitness__kaykay]

Hey Team #everydaywarrior,
grab some appropriate weights (I was using 2x 12,5 kg) and let’s smash it. 💥
Legs & glutes on fire! 😍
P.S.: the thumbnail was shot today, that’s why my hair is shorter than in the actual video 😝.
Video was filmed some time ago. 💥
Enjoy!
Yours KayKay

[@user-xn5uz1yx4v]

🌹🌹🌹🌹🌹💛💙💜🧡❤️💐💐💐💐

[@DreamilyDreamer]

Loving the new hair!

[@fitness__kaykay]

Thanks ☀️🙏🏼

[@goldMarie6]

😼 ahhh nice

[@ananchun]

You have been helping me save lots of gym membership fee!

[@fitness__kaykay]

Thank you 😍❤️‍🔥🙏🏼!!

[@merizaharris9363]

hair cut! 😍

[@SusannaJ]

Day 3 down! Love that you include the warm up and cool down in every video.

[@fitness__kaykay]

Thank you ! Happy to hear that! 🥰💪🏼🙏🏼

[@hermanbraker18]

Thanks kaykay for this morning workout beautiful day ☀️🙌

[@anamarianavarroarellano2903]

Amo de verdad tus rutinas. Gracias por ayudarme a cada vez sentirme mejor😘😘💪💪💪

[@MsErika1226]

Nice and sore this morning from doing this workout yesterday :) thank you so much for all you give us KayKay :)❤️

[@susannebuchterkirch9655]

Genial Kaykay 🥰liebs, wie du immer wieder neue Kombinationen planst, fordert mich immer wieder neu. Danke dir ❤️🔥 freu mich auf die nächsten Tage und neuen Workout von dir 🤗😘

[@fitness__kaykay]

Danke ❤️‍🔥😍🙏🏼

[@daniprussi9537]

Feel good and strong . Thank you Kay

[@karinaurrutia7421]

Hoy domingo me colocó al día muchas gracias!!

[@rosysanchez2449]

Thank you ✨💫💗

[@lauratarmey2253]

My lower body is screaming at me during and after this one 🔥 before I discovered you I would be able to do extra little workouts to push myself but not with you, I seriously have nothing left in the tank 🥵 great workout

[@fitness__kaykay]

❤️‍🔥🙏🏼 thank YOU!

[@jessicabarbour7584]

Thank you ! A new follower, but I am definitely with you for the long haul! Absolutely loving your workouts! This one is 🔥

[@SandraGonzalez-me5zo]

Excelente entrenamiento!! Gracias!! 👍🏼👏🏼🙌🏼💖

[@Guneray]

My legs are burning! I lobe your new haircut 😘 ready for the summer! Thanks KayKay 😍

[@fitness__kaykay]

Thank you ❤️‍🔥🙏🏼

[@lauratarmey2253]

Yea perfect and sweaty lower body work. Looking forward to new month 🎉❤

[@MeeksLp]

Super excited about this,struggling to find time to get to gym for legday at the moment so this is perfect for at home.Thanks Kay Kay xxx

[@fitness__kaykay]

Thank you 😍❤️‍🔥🙏🏼

[@bobii379]

such a good workout! thanks kaykay!!!

[@sunnynici1989]

Heute auch endlich mal dieses absolut GENIALE Workout gemacht 😍 Mein Po und meine Beine haben gut gebrannt 🔥 Aber wir lieben innerlich doch alle dieses Gefühl ❤️ Danke, dass du immer wieder Übungen neu erfindest und so abwechslungsreich gestaltest! Jedes Workout hat dadurch etwas ganz speziellles und macht es einzigartig 😍

[@christinanayiga1128]

Just finished this now damn it's good morning booster🔥😍thank you Kaykay

[@fitness__kaykay]

Thank YOU! ☀️🙏🏼💥

[@amystone5652]

Thank you!!

[@annemellas7420]

Quads on FIRE!!!🔥🔥 Great, sweaty and challenging workout! Quick transitions and little recovery in between moves. LOVED it! Thank you, KK ❤ You are an awesome instructor 🥵💪❤️

[@michellejones2581]

Loved it!!! Could literally feel the fire in my quads doing the static split squats and I’m sure we were only 32% of the way into the workout 😳🦵🔥🤭 again, another workout where you can really go heavier, love the exercises I can use my 17.5kg for 🙌💪 legs feel super heavy now but strong!!! Thanks Kathrin ❤️❤️

[@user-fe5zi5zo2j]

انتي الافضل❤

[@hermanbraker18]

Happy monday to you kaykay

[@bindiyahapani3291]

Used 10kg for most of the exercises...And used my medium strength resistance band for finisher.. Burn was real... Getting stronger together..❤❤

[@alr1339]

Yessssss! Loved this and all the moves...shakey legs lol X

[@fitness__kaykay]

❤️‍🔥🙏🏼

[@NOEMI181000]

👍 thank you

[@reneschererphdlmft9956]

Thank you so much!!
I'm remodeling my house and did not have access to weights but did this with strict deep form and my legs were burning and shaking... I'm a sweaty mess!
This was such a great practice to show me the importance of form rather than lifting super heavy.
Amazing workout my friend!!

[@isabelsantana5414]

Great workout, Kay Kay. My legs are really screaming 💪💪💪

[@FluksWorkouts]

Lets go Kay Kay!
Awesome one!

[@mimimartin9042]

Tu top merci beaucoup pour cette entraînement 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼😘😘😘😘

[@fitness__kaykay]

❤️🙏🏼😘

[@odettegenest5872]

Super 🤩merci beaucoup 👏🏻👏🏻👏🏻👏🏻💕💕💕

[@fitness__kaykay]

❤️‍🔥🙏🏼

[@karisa1623]

This workout is very intense becasuse of short the rest period, but I enjoyed a lot and my legs were working hard! Thank you KayKay 🤗🤗

[@fitness__kaykay]

Thank you so much! ✨🙏🏼♥️

[@claudiacanizalez6856]

I just finished thank you 😊 🙏 ☺

[@Noura.19735]

Yess I love your powerful workout thank you kaykay we always support you girl thanks a lot

[@fitness__kaykay]

😍❤️‍🔥🙏🏼

[@elisabetepereira565]

Workout complete! 💪 Thank you Kaykay! 🙏 Sending you some love and support from Portugal. 🇵🇹 ♥ 😘

[@fitness__kaykay]

Thank you 🥹😍🙏🏼

[@danamilne7082]

Soaking! Absolute killer! Who would of though that 30 min can make you sore lol 🙏❤🙌

[@danielabaumgartner1512]

Wieder mal super abgeliefert!! Tolle Kombi von Übungen mit extra Brennen 🔥🔥, super Musik und dazu Du!! Einfach genial!!! Danke dir!!❤🤗👏👍👍👍

[@fitness__kaykay]

Danke 🥹🙏🏼

[@soniarodriguez202]

I picked you as my workout, because I’ve been giving myself excuses & I know you bring it. 💪😉

[@fitness__kaykay]

😍❤️‍🔥🙏🏼

[@adamandnisansalaguest1609]

Thank you

[@isabelletalarmin7043]

Love this, even in shorter time 30 min workout, i can feel the burn, and sweat a lot...❤❤

[@zarinhamartins2731]

Fiz top top muito bom obg governador Valadares MG....

[@natashagibson5491]

Excellent workout

[@murielbenayoun7871]

Amazing, again !!

[@mercymuteke2256]

Wow-what a great Leg and glutes workout. Loved it. It felt like cardio, I was dripping with sweat. Holly molly. Thank you, Kaykay. 💥💥🦵💕

[@fitness__kaykay]

😍❤️‍🔥🙏🏼

[@MariaMartinez-dw4vs]

So hard thank you

[@jasminschaller8065]

So heute vorgenommen und trotz unfassbar besch.. Tages voller Büroarbeit und langer Autofahrt habe ich mein A… heute Abend noch hoch bekommen und bin mega happy darüber… ich fühle mich soooooo viel besser und bin verrammt stolz es mit 9kg je Seite durchgezogen zu haben bis zum Schluss es war ein Hammer geiles Workout und ich spüre meine Beine schon jetzt brennen 🔥 vielen vielen Dank 🤩 mein Tag ist dank deinen Workouts mal wieder gerettet 🙏🏻💪🏻♥️

[@christicrawford2851]

Great workout!! Thank you!!

[@fitness__kaykay]

😍💥🙏🏼

[@esmeesmeralda7667]

F. I. R. E. !!!! 💪

[@nadiacawley.realestate]

Legs and glutes on 🔥. Thank you!

[@thework-out]

O yes, my legs are on 🔥

[@fitness__kaykay]

🥰❤️‍🔥🙏🏼

[@hermanbraker18]

Happy monday

[@jennifermusser3964]

LOVED this one! DId this one after yesterday doing one of your dumbbell power workouts and whew my legs were feeling it today! Used same weights as Kay and powered through! Loved the finisher, it smoked my legs!!! Thank you!!!

[@fitness__kaykay]

Thank you 🔥

[@albertamountain9478]

Did again. Good one!

[@bedabrataroy8202]

Omg!! This is definitely a killer i mean seriously a killer workout. I had my glutes and legs on fireeee 🥵. You deserve a lotttttttt. So much love to you girl from India 🥺❤️

[@fitness__kaykay]

❤️‍🔥😍🙏🏼 thank you!

[@kathosam6854]

Genial💪😍me encantó !!! Aquí hace mucho frío. Tus entrenamientos son perfectos🤩 para esta temperatura tan baja.

[@fitness__kaykay]

🥳🙏🏼❤️‍🔥

[@hermanbraker18]

Sweaty Sweaty with this workout thanks beautiful days in Istanbul ✈️

[@keithblack6415]

Excellent Leg and glute intense workout with dumbbells love it 🔥❤️👍😂

[@fitness__kaykay]

Thank you 💥🙏🏼❤️‍🔥

[@sebastienrigaud6467]

Hello kakaye ! Thank you for this session. I like when it’s heavy !

[@fitness__kaykay]

🥰❤️‍🔥🙏🏼

[@heatherpoletti6692]

Really enjoyed this. It was a nice challenge. I used 1 35-pound weight for the sumo squats and 2 25 for everthing else.

[@murielbenayoun7871]

Monday 🦵 day: always !!
👏👍👍

[@fredhuche]

Excellent workout, legs and glutes on fire!❤🤩

[@evazancada3734]

Bravooooooo 💪💪💪👊🏻wowwwwww

[@mnenmefarey1239]

Lower body on fire 🔥🔥🔥
Definitely enjoyed this workout
Thank you and nice hair cut 👍

[@fitness__kaykay]

Thank you 💥🙏🏼

[@michaelahumkamp9264]

Hey liebe Katrin ! Danke für das tolle workout ! Muskelkater ist am Start😂!
Danke für deine Arbeit !
Ich bin so froh das ich dich gefunden habe ! Tatsächlich über einen Podcast ! War neugierig und hab dich dann gesucht !
Die beste Entscheidung ❤!
Danke

[@fitness__kaykay]

Ich danke dir 🥹🙏🏼❤️‍🔥!!
Freut mich sehr, dass du auf uns gestoßen bist. 😍🙏🏼

[@dolce.ircia4141]

Ideal workout on legs and booty!!!! Thank you so much for bootyful time workout ♥️💜💙💚

[@fitness__kaykay]

Thank YOU! 💥❤️‍🔥

[@susannebuchterkirch9655]

Nice as always 💪🏼🤩

[@fitness__kaykay]

🥰🙏🏼✨

[@antytaa]

Is this workout a joke OMG ? Legs are burning and the last 30 seconds of jump squat were so hard it hurt so bad. Thank you so so so much Katrin to create such cool and intense workout like this one !!!

[@fitness__kaykay]

Thank you so much 💥🙏🏼❤️

[@roselidiasramos8408]

Bravo treino top

[@KonstantinosPlatis]

Excellent flows 👌 and surely the suggested weight was the right way....thank you kaykay and the music 🎶 was well selected

[@fitness__kaykay]

Thank you! ❤️‍🔥

[@elenaviterbo2900]

I love intense workout!!! I hated leg day but thanks to you I’m starting to like it❤🙏🏼

[@fitness__kaykay]

😍😍❤️‍🔥🫶🏼

[@sas_sassy223]

She looks gorgeous 🥰🥰 in this haircut 😍😍, I like short hair!!

[@iisshaa2815]

Agree 😍

[@fitness__kaykay]

Thank you ☀️

[@darlenejanson8186]

Definitely, I had to pause a few times... wowza! Lol. Thanks for a great workout!

[@fitness__kaykay]

Thank you ❤️‍🔥🙏🏼

[@torinalyvaiko]

Absolutely killing! 🔥 Especially the finishing squat jumps, it was burning like hell! 🔥🔥🔥 But i love this feeling of “muscles” 😂 Thank you for one more great workout! ❤️

[@fitness__kaykay]

Thank you ❤️‍🔥🙏🏼

[@ashley7302]

This was such a good workout! Thank you! :)

[@fitness__kaykay]

❤️‍🔥🙏🏼

[@charlottecartwright72]

Another amazing workout! Another intense workout that will have you dripping with sweat.

[@fitness__kaykay]

Thank you ✨🙏🏼

[@PrinzessNino]

Wiedermal ein geiles Workout. Ich tropfe einfach nur noch und das bei nur 15 Grad. Ich tue mir nur etwas schwer bei deinen Warm Ups. Ich mache die Workouts morgens direkt nach dem Aufstehen (ca. 20Schritte gelaufen). Dann direkt mit Squats anzufangen finde ich da nicht so optimal, da ich immer das Gefühl habe, dass weder Knie noch Hüfte noch Fußgelenke schon dafür bereit sind. Aber nur mal ein Gedankenzug dazu von mir. Mach weiter so und freue mich auf jedes weitere geile Workout :D💪👊

[@hermanbraker18]

Im thit this workout now for now and in the nicht kaykay thanks

[@brendanunez4568]

OMG!! That was WILD ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

[@fitness__kaykay]

We like it wild! 😍🥳
Thanks! 😮‍💨

[@saidaben9892]

Good ❤❤❤

[@TheDaniellita]

That was an intense leg workout. Used same weights. I'm still feeling the burn 🔥❤ Ich liebe DU!

[@fitness__kaykay]

❤️🙏🏼❤️‍🔥

[@elenaviterbo2900]

Great❤🥵💪🏻

[@katrindeutsch5509]

Hilfe, Po und Beine brennen 🔥🔥🔥! Ohne jegliche Cardio Übung (die kommen maximal im crazy Finisher) habe ich geschwitzt wie irre - wie machst du das immer, Kathrin?! 😂 Vielen Dank für dieses Killer Workout und diesen mega After burn. Ich fühle mich mega. 💖💖💖

[@fitness__kaykay]

Ich danke dir 🥹❤️‍🔥🙏🏼
Dein Feedback freut mich so! 💥

[@walterzuntermann6767]

Wow einfach wunderschön top Body und Outfit hab noch einen netten Tag 💯💯👍👍🥳😍😍

[@soniasantoa9555]

Amei kaka obg bjs ❤💋

[@m.theres9282]

🔥🔥🔥💯 genial!

[@fitness__kaykay]

😍🙏🏼❤️‍🔥

[@lydiahenselmann1179]

Puuh🥵 Fix und Alle aber genial wie immer💥💪😘

[@fitness__kaykay]

❤️😍🙏🏼

[@hermanbraker18]

🙏

[@karanchanderia2940]

I am also fitness lover
I always watch your videos and do workouts
You are so good fitness trainer

[@fitness__kaykay]

Thank you so much! 🥰🙏🏼

[@car_ina.8897]

🔥🔥🔥 mega Workout. Und die kurzen Pausen machen es echt noch heftiger 😅💦❤️ am Ende die jumping squats gingen fast gar nicht mehr 🙈😵‍💫

[@fitness__kaykay]

Danke - jap, fühl ich. 😂❤️‍🔥

[@karinalbinsson1251]

That was fun! 😃 I think my glutes will be sore tomorrow...😄

[@rebekkazirnbauer8465]

Only 10secs rest really killed me 🥵🔥💪🏻

[@fitness__kaykay]

💥🙏🏼❤️‍🔥

[@Anita-vi9mt]

Wow 😜🔥💜💜💜💜💜

[@albertamountain9478]

Damn girl you are strong! Started out with one 20 lbs then used 2 x 15 lbs. Good one! 120 avg 157 max 253 cals

[@dionisiamendoza123]

Wooo. Te vez hermosa. Saludos desde Oaxaca México.
Lista para este entreno

[@fitness__kaykay]

Thank you ❤️🙏🏼

[@Angiediazrocha]

My booty felt the burn 😅😅😅 thank you

[@fitness__kaykay]

😮‍💨🙏🏼💥

[@sandrapatriciabermudez8980]

👏👏👏❤

[@Rob42125]

🏋‍♀️🏋‍♂️👏🏾👏🏾👏🏾

[@angelascroble7393]

Killer fire 🔥 leg n booty burn!!! Loved it n killed it💪🏼🔥💪🏼🔥❤️🙏🏼

[@fitness__kaykay]

Thank you 🥰🔥🙏🏼