Lower Body Sculpting Home Workout with Dumbbells

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Good Morning Everyone!

Today’s workout is all about the lower body! Grab a pair of dumbbells, and a chair and you are ready to go for this one. It’s been a busy and challenging workout week if you’re been following along. If you need a rest day today, take one, and shift this workout to your schedule for tomorrow.

Learning to listen to your body is one of the most important aspects of fitness. It will help prevent injury and over-training.

In this workout video I use two 20-lb dumbbells to increase the intensity, but you can also choose to use body weight. I definitely recommend adding weight if you have access as it will help shape your muscles and increase the burn and challenge of the workout.

I hope everyone is having a great week! Tomorrow we are doing the Gender Reveal for Baby Bender with our families so be sure to check in to see if we are having a boy or a girl. We have absolutely no preference, we are just beyond thrilled that Baby is developing perfectly and looks strong and healthy! We still can’t wait to find out if we are being blessed with a son or daughter!

Enjoy the workout,

PS: This is an older workout. I do have a baby bump now. These are all still exercises I can do while pregnant, and I plan on going through this workout tonight. I will let you know how many reps I get in, and how long it takes per round.


Click the link to get your own Gymboss Interval Timer!

Reps 10-15 per exercise

Set your Interval Timer for 1 round of 60 seconds.  

Round 1:

1. Squat and Press
2. Leg Series (right)
3. Leg Series (left)
4. Romanian Deadlift
5. Crab Walk Hip Thrust

Jump Rope or High Knees (60 Seconds)

Round 2:

1. Side Lunge Lift (right)
2. Side Lunge Lift (left)
3. Warrior III Deadlift (right)
4. Warrior III Deadlift (left)
5. Lunge Jump

Jump Rope or High Knees (60 Seconds)

Bonus Round: 5 Reps

1. Warrior/Bulgarian Deadlift (right)
2. Warrior/Bulgarian Deadlift (left)

Repeat 1-4X




3 thoughts on “Lower Body Sculpting Home Workout with Dumbbells

  1. sbarratt

    Melissa – firstly, congrats to you and your hubby on your pregnancy. Way to go!
    Secondly, Thank you for your fantastic workout routines – it has totally changed the way I do things now. I combine your many HIIT workouts with some weight work by Jari Love – Ripped series.
    I am totally grateful!

    Devoted Follower – Susan

  2. I am excited to see the Bender Gender news tomorrow. Loved this workout too.Did 2 rounds of each set and added another bonus-plie hops with one 20# wt. Now I will finish with yoga. You are amazing and inspiring. Love the diversity of your work outs. Never bored. Thank you Melissa and Jesse.

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