0:00

Oh what's up, Brent

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Kasmer here with BKPT! If you

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are looking for a 10 minute

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workout fitness challenge, at

0:17

home, you're in the right spot. That's what we are on day 13 Holy

0:19

smoke, we're

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just flying through these. So

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hopefully you guys are ready for

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a great lower body workout using

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some dumbbells. If you're

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looking to work your quadriceps,

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your hamstrings, and your glutes

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and getting those legs nice and

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strong, and you're stuck at home

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with only some dumbbells, guess

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what? We're gonna rock it out.

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But before I show you the five

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exercises that we're gonna do

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today, I want you guys to

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subscribe and come on and hit

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that subscribe button, mash the

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notification bell, so you're

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notified as all our new content

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is dropped. And also, share the

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video don't want you guys, I

0:54

always do this to just challenge

0:57

yourself to post on your

0:57

Facebook post on your Instagram,

1:00

posted somewhere so that way

1:00

other people can join you in

1:04

this program as well. I mean,

1:04

you guys can hold each other

1:07

accountable, rockin it out doing

1:07

a whole 30 Day Program. I don't

1:11

want you guys to see the results

1:11

that you can get in 30 days. All

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right. All right, so we have the

1:13

overhead squat. We're using

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dumbbells here. So we're gonna

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hold one dumbbell up over your

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head, keep the bicep nice and

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tighter is what sounds the other

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dumbbell between your legs, and

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then switch it. Okay, we're

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gonna do one each arm. Second

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exercise is going to be a sissy

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squat. So you want to make sure

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you're backing up to where your

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heels are underneath the bench.

1:40

You want to make sure that the

1:43

bench is right behind your knee.

1:43

So that way, you can sit back

1:49

into that squat and drive up,

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you're holding dumbbells in

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front of you. Drive it up to

1:52

your hips. Okay, sit way back

1:58

drive up through your hips. So

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that bench has to hit behind

2:01

your knees, or else it's not

2:01

going to work. So you can also

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use a power rack with a barbell,

2:05

set at the correct height or

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find something at your house

2:09

that's the same height or not

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going to move and it's also

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right behind your knees.

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Alright, the third exercise is

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going to be a Bulgarian split

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squat or a split squat. All

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right, so one foot could be up

2:24

elevated on the bench. So back

2:24

behind you. You can do this one

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of a couple of ways, right? One

2:29

way being where your toes are

2:34

tucked up underneath, head up,

2:34

shoulders back, you're dropping

2:39

straight down. Or the other way

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is where your foot is kind of

2:42

angled and flat behind you. And

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it's drop it straight down.

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Okay, that's gonna be your

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bulkhead, split squat. Make sure

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you're out far enough where your

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knee stays behind your heel. But

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at the same time, go straight

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down with that back leg,

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relaxing that back leg keeping

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no tension on it. And then that

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way, primarily just using your

3:01

front leg. All right. All right

3:06

before the exercise is a good

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morning drop squat. All right,

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we're gonna hold the dumbbells

3:11

up high, you're gonna hinge

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forward to pushing that back

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because you're good morning, and

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then right into a drop squat and

3:18

then shooting up. Okay, good

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morning, drop squat. Alright,

3:22

and the fifth exercise is going

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to be a lying hamstring curl.

3:29

Alright, so we're gonna be lying

3:32

on the bench. You're gonna lay

3:32

with your knees, kind of on the

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end here, you're gonna grab the

3:35

feet, or grab a seat, grab the

3:39

dumbbell, with your feet up in

3:39

the arch your feet. laying flat,

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curl is up. Good extension down.

3:45

Rolling up. Good extension down.

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Alright, couple quick tricks is

3:54

if you do this and you go too

3:56

far, you don't want to drop the

3:56

dumbbell on your butt. And then

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also, just make sure you have

4:02

good control of squeezing that

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dumbbell in between your teeth.

4:04

Tom, let's get this party

4:07

started. We're gonna start the

4:07

10 minute clock right now. But

4:10

this is the best lower body

4:10

workout the best leg workout

4:14

you're gonna get of the week,

4:14

right? Because this is pretty

4:17

daggone brutal. So this is at

4:17

home, in the apartment on the

4:21

road wherever you're at. We're

4:21

gonna get this party started.

4:25

About 10 minutes, so we're gonna

4:25

do cumulative repetition for

4:30

five exercises. Let's go. overhead squat. Oh

4:43

this is your Bulgarian split

4:43

squat working on the ballot.

4:58

Alright, we're gonna go to that

4:58

good more. And then last but not

5:05

least, the leg it's harder for

5:05

this first round because it only

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gets one baby go to

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overhead squat almost like a football squat

5:33

what good morning stretch on

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those hamstrings Oh yeah? You All right, we're

6:39

gonna go overhead squats, like I

13:30

showed you the beginning, the

13:30

one dumbbell up overhead, one

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can't hold that overhead injury,

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what I want you to do is we're

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trying to do a goblet squat this

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morning here in front of you,

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you can do a goblet squat, just

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like this getting down nice and

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low. All right. So with the

13:45

squat for doing it improperly,

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let's get on your heels. That's

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why I like having a bench or a

13:47

box behind me. That way, it

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helps you to sit back, okay,

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that's the biggest thing with

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this is improper squat could

13:53

cause the pain you want to cause

13:58

knee pains doing squats,

13:58

alright. So focus on your form

14:01

on these. That way you hit your

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quads, you know, the right the

14:05

right way. quads, hamstrings,

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and glutes, alright, it's gonna

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get the most out of it, you

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don't hurt yourself. So goblet

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squat like this, you feel like

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it's still too much on your

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knees, or you feel your knees

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crashing in, go ahead and put

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your toes out a little bit, turn

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into a little bit of a pulley a

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squat. So pa squats are

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obviously way out here like

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this. You can do a clear squat.

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But if you want to, and you feel

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like your knees are crashing in,

14:27

go ahead and just add those toes

14:30

out there a little bit. And that

14:30

way it helps with them. You

14:33

know, obviously staying out,

14:33

keep your head up you back

14:35

straight. And we were doing a

14:35

proper technique, proper form on

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those squats as well. All right.

14:39

So you got the goblet squat. If

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you don't use a weight go you

14:43

they wait. Alright, so don't

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feel bad about you. You're

14:45

fresher and do great. So, you

14:48

know, go ahead, rock it out. All

14:48

right, another exercise that you

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do instead of the overhead squat

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when you split them up doing one

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arm at a time is putting it in

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front of you. And you can do a

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ballistic To jump squat, or

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squat jump, alright, so that's

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another one you could add in

15:03

there as well. If you want to,

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you need to do a whole nother

15:06

side you can do on right here as

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well, and also your dumbbell

15:09

squats like that, to keep your

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head up back straight and hold

15:14

dumbbells side up, make sure you

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keep those shoulders back. All

15:16

right, here we go substitution

15:20

for the squat. So if you don't

15:20

have a chair, you don't have a

15:24

chair to put behind your leg.

15:24

Alright, and you can't do the

15:27

city squat. Another thing that

15:27

you can do is one is a pistol

15:32

squat is helping you to push

15:32

your butt back when doing this.

15:35

Also, this is more of a glute

15:35

hamstring. Obviously, you're

15:39

working your quads as well, but

15:39

falling back like that to do the

15:42

pistol squat help. Another one

15:42

you can do is put your leg up

15:46

here to do a squat as well. So

15:46

those are the figures for squat.

15:52

So you're gonna do either the

15:52

pistol squat figure four squat,

15:56

for the substitution for that he

15:56

needs something obviously,

16:00

without any weight. Don't use

16:00

your soldier in the in the

16:02

previous one for the overhead

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squat. All right, that's my

16:06

favorite Bulgarian split squat.

16:06

But if you can't do it, no big

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deal with the ball like I told

16:09

you before you got your one foot

16:11

up elevated, dropping straight

16:11

down, head up back straight. So

16:15

if you're wanting to do just a

16:15

reverse launch, sort of stepping

16:19

backwards, then kneel down like

16:19

the safest launch you could do.

16:24

So that way, you can obviously

16:24

still participate. So head up,

16:27

back straight, step back doing

16:27

reverse lunge, or step back

16:31

lunge to also if you need to,

16:31

you can do a dumbbell, you know,

16:35

just walking lunge. So going

16:35

forward, if you want to do a

16:38

walking one, just make sure when

16:38

you're doing it, you want to do

16:41

the same leg as we get into the

16:41

workout itself. So do the same

16:45

way for watch. Ever exercise

16:45

we're doing. Another one you

16:50

could do if you wanted to step

16:50

it up a notch is the ballistic

16:54

with, you know the alternating

16:54

lunge. If you wanted to do two

16:58

at the same leg is do to like

16:58

that, or static ones and just

17:04

kind of pulsing it out. So those

17:04

are all the different variations

17:08

for the Bulgarian split squat or

17:08

split squat.