Video Title: INTENT Dumbbell Training Plan - DAY 22 (LOWER BODY WORKOUT)
Channel: Nick Bardsley
Speakers: Nick Bardsley
Duration: 00:51:19
Introduction
This video is a guided lower body workout, part of day 22 of the INTENT program. Nick Bardsley leads viewers through a warm-up, several strength training exercises using dumbbells, and a core finisher. The workout emphasizes proper form and tempo.
Key Takeaways
Warm-up: A 3-minute warm-up includes high kicks, bodyweight squats, and glute bridges.
Tempo Goblet Squats: Four sets of 35 seconds each, with 45 seconds rest between sets. Focus on controlled movements and maintaining an upright chest.
Dumbbell Deadlifts: Four sets of 35 seconds each, 45 seconds rest. Maintain a narrow foot stance, tight shoulder blades, and proper hinging at the hips.
Step-ups: Four sets of 35 seconds per leg, with 25 seconds rest between legs. Focus on controlled movements, keeping weight over the front leg. Lunges are offered as an alternative.
Accessory Exercises: Glute kickbacks, single-leg dumbbell calf raises are performed for 35-second intervals with short rests.
Core Finisher: A 5-minute AMRAP (as many rounds as possible) core workout includes leg raises, Russian twists, and overhead dumbbell crunches.
