This lower body workout can be done anywhere! Use dumbells, household items, or just your bodyweight for a great workout.
3 rounds of 10 reps
Weighted Squat
Starting position:
– Stand wider than hip-width, feet rotated outwards 45 degrees.
Implementation:
– Squat down by moving the glutes backward and bend the knees.
– Come back straight back up.
Dumbbell Straight-Leg Deadlift
Starting position:
– Dumbbells next to the hips, upright stance, back straight, chest out.
– Shoulders lowered, knees are slightly bent.
Implementation:
– Push the hips backward, bend the upper body forward with a straight back so that the dumbbells are lowered in front of the knees.
– Re-extend the upper body, glutes tensed.
Dumbbell Deadlift Straight Leg 1 Arm/1 Leg
Starting position:
– Stand on one leg with the dumbbell in the opposite hand, back straight.
Implementation:
– Bend forward, dumbbell towards the opposite foot, while moving the free leg to the back.
– Keep head, hip and leg in line, re-erect.
Split Squats
Starting position:
– Wide, stable and upright lunge position.
Implementation:
– Bring the rear knee to just above the ground, hold the weight on the front foot.
– Push back up.
Sumo Squats
Starting position:
– Stand wider than hip-width, feet rotated outwards 45 degrees.
Implementation:
– Squat down by moving the glutes backward, bend the upper body slightly forwards.
– Come back straight back up.
Plank
Implementation:
– Push-up position, abs and glutes are tensed, hold the position.
