Lean Lower Body: Dumbbell Home Workout

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Good Morning Everyone!

I hope you’re ready for today’s workout!

Today’s exercises are focused on shaping, sculpting and strengthening your lower body. This workout focuses on sculpting your glutes, thighs, and calves. I also incorporated movements to work the core and arms, but the lower body is the focus today.

Select a dumbbell weight that is challenging for you. I used 20 lb dumbbells, and a 15 lb dumbbell for the Overhead Split Squat. If the movements don’t feel challenging enough it is time to upgrade your weights! If you don’t have weight’s available, challenge yourself to do each exercise for a higher number of Reps.

Focus on using full range of motion (ROM) for each exercise to achieve the full benefits. When working with weights it is imperative to utilize good form. Keep the core strong through each exercise to protect your back. With any twisting motion don’t use momentum, be sure to control the full movement.

I hope you are ready for another great week of workouts! See you soon!


PS You can also find me on Instagram & Twitter: @BenderFitness and on Facebook: www.facebook.com/MelissaBenderFitness.

Equipment: Gymboss Interval Timer set for stopwatch, Dumbbells, Chair or Bench.

Beginners: 5 Burpees, 10 Reps Per Exercise
Intermediate: 10 Burpees, 15 Reps
Advanced: 10 Burpees, 20 Reps

1. 10 Burpees
2. Curtsy Lunge (right)
3. Curtsy Lunge (left)
4. Romanian Deadlift
5. Overhead Split Squat (right)
6. Overhead Split Squat (left)
7. Calf Raise (right)
8. Calf Raise (left)
9. Weighted Plie
10. 10 Burpees

Repeat 1-4X

Burpee: Part 1
Burpee: Part 2
Burpee: Part 3
Curtsy Lunge: Part 1
Curtsy Lunge: Part 2
Curtsy Lunge: Part 2
Romanian Deadlift
Overhead Split Squat: Part 1
Overhead Split Squat: Part 2
Calf Raise: Part 1
Calf Raise: Part 2
Weighted Plie Squat

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