This quick and effective lower body workout utilizes dumbbells to strengthen and tone your legs and glutes. You can perform this workout at home or in the gym— and replace the dumbbell with a kettlebell if you prefer!
Warm-Up
Bodyweight Squats: 1 minute
Leg Swings: 30 seconds each leg
Side to Side Lunges: 1 minute
Complete 3 rounds of the circuit below!
1. Dumbbell Goblet Squats ( Do 8 squats!)
– Hold one dumbbell with both hands close to your chest.
– Stand with feet shoulder-width apart and squat down, keeping your chest up and knees over your toes.
2. Forward Lunges ( Do 8-10 lunges)
– Hold a dumbbell in each hand at your sides.
– Step forward with one leg, lowering your body until both knees are bent at about 90 degrees. Alternate legs.
3. Dumbbell Deadlifts (Do 8-10 lunges)
– With a dumbbell in each hand, stand with feet hip-width apart.
– Hinge at the hips, lowering the dumbbells along your legs while keeping your back straight. Return to standing. Remember not to arch your back as this might strain your back!
4. Dumbbell Step-Ups
– Find a sturdy bench or step/ box.
– Hold a dumbbell in each hand and step up onto the bench with one foot, driving the opposite knee up. Alternate legs. Go slow, don’t need to rush!
5. Dumbbell Glute Bridges
– Lie on your back with your knees bent and feet flat on the ground.
– Place a dumbbell on your hips. Lift your hips towards the ceiling, squeezing your glutes at the top.
Focus on maintaining good form during each exercise.
Remember to stretch and cool down after!
