At home workouts can be fun. They can also save you time commuting back and forth to the gym. Here’s an intense lower body workout to tone your butt and legs.
Stretch and Warm up: Quad/ Hamstring/Arm Warmup Stretch
Do a mix of dynamic stretches to warm up your body and get it ready for the workout. Stretching and warming up helps avoid injury.
- Stand and hold onto a wall for balance if needed.
- Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. You should feel a stretch right down the front of your leg.
- Squeeze your hips forward for a deeper stretch.
- Hold for 15 to 30 seconds and switch sides, repeating one to three times.
- Get back to standing position. Once you’re standing straight, lower your arms down, bending at the waist and get as close to your toes as possible.
- Get back to standing position.Once back in standing position, hop for a couple of minutes, gently and lightly.
- Get back to standing position. Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders.
- Try dropping the shoulder down if you’re not feeling a stretch.
- Hold for 15 to 30 seconds and switch sides, repeating one to three times.
Home Lower Body Workout With Dumbbells
Use 8-15lb dumbbell (or use heaviest dumbbell or kettlebell possible)
Complete entire workout (little to no rest), then repeat 2-4x
- 20 dumbbell squat
- 20 dumbbell stiff leg deadlifts (heel on incline)
- 20 reverse lunge with leg/butt lift
- 25 weighted glute bridges
- 20 dumbbell side lunges/total
- 15 weighted ply squat
- 20 weighted jump squats
- 20 weighted step ups
- 20 pulse squat
- 25 kettlebell or dumbell swing
- 25 dumbbell bent over pull through (see video below)
- 10/each fire hydrant (see video below)
- 12/each weighted ankle weights donkey kicks bent leg
- 10/each weighted ankle weights straight leg
- 12 weighted calf raises
- 20 mountain climbers
Disclaimer: This website is for informational purposes only. Consult a physician before performing this or any exercise program.
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