These days, we know, strong is IN! Having that tone is fading away from a man-only lane, to a sexy feat for women. However, we are busy! Between work, kids, family, balancing a social life… It is hard to find the time to add building strength to our daily routine. That is where this quick, lower-body workout comes in.
This workout is great for all fitness levels, but especially beginners! Not only that, this dumbbell-only lower body workout can be done at the gym or all at home, anytime you need (or can, let’s be honest). Time to get those legs toned and strong! But first, I'll explain the purpose of this workout and the equipment required!
Purpose of This Workout
This workout is a full lower body workout aimed to hit all of your lower body, in a quick and efficient way. We will work on building your leg muscles, while also getting a light sweat in! This routine will be perfect to do once a week for 4-8 weeks. As you are able, try to increase the weight you use and the number of reps you hit in the suggested rep ranges. This is what we call ‘Progressive Overload’, which is an ideal way of training to get you stronger and more toned!
Mastering these movements will help you be and feel as strong and fierce as you are! You are bound to notice that extra strength throughout your daily tasks too like walking the dog, going up stairs, and having to constantly be bending and moving things around. Now, it is finally here! Lock in 30 minutes to get this done and be proud of yourself for doing so!
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Equipment Required
For this workout, you will only need dumbbells! If you have more than one pair, grab a few of varying weights to use for different exercises.
- Beginners: 2.5-20lbs
- Intermediate: 5-30lbs
- Advanced: 10-40lbs
Can This Workout Be Done Without Equipment?
This workout requires 2 dumbbells. However, movements can also be done with just your body weight or with resistance bands! If this is your first time working out, try to just do body weight to start.
Dumbbell Only Lower Body Movement Breakdown
Dumbbell Romanian Deadlift
Dumbbell Reverse Lunge
Dumbbell Goblet Squat
Dumbbell Lateral Lunge
Dumbbell Donkey Kick
Sets & Reps for Dumbbell Only Lower Body Workout for Women
Move | Sets | Reps |
|---|---|---|
Dumbbell Romanian Deadlift | 3 | 10-15 |
Dumbbell Reverse Lunge | 3 | 6-10 each |
Dumbbell Goblet Squat | 3 | 12-15 |
Dumbbell Lateral Lunge | 3 | 6-10 each |
Dumbbell Donkey Kick | 3 | 15-20 each |