Skip to Main Content

30 Day Challenge Week 3 Starts Sunday - Check in With Your Coaches

At-Home Lower Body Strength Workout - Dumbbell Workout for Butt and Thighs

38 Min • Lower Body
  • View on YouTube
    • Training Type Low Impact, Strength Training, Toning
    • Equipment Dumbbell
    • Membership Free

    Overview

    Daniel profile picture
    Daniel

    This is a slightly shorter workout than we would typically do for a strength routine, but we have built it that way so it can be used in a few different ways.  So, it can either be used as a standalone workout that is done exactly as we lay it out in the video and that will get you a nice bit of soreness for the next day. However, if you want to be really aggressive in building strength/muscle in your legs, then you can either add another lower body workout onto this one to really mix things up, or you can just repeat this video over again, basically doing a second set of all of these exercises. Either way you do it this is a great workout for the lower body that targets multiple muscle groups in different ways to get really well-rounded strength development.



    If you want to focus on toning more than strength, decrease the amount of weight you lift add more repetitions (14-18) and do the repetitions more quickly than we show in the video (just be warned that you may need to hit pause a few times to allow enough time to get all of your reps done). On the other hand, if you want more muscle development, then cut your reps down a bit more (6-8 reps each), add more weight, and move a bit more slowly. If you try the move slowly enough (that it takes you the same time to do 6 repetitions as it does us to do our 10), then you will get a really good amount of muscle tear to help build those muscles up more quickly.

    If you want to couple this routine with a HIIT workout, we suggest doing the the HIIT video you selected first and then do this routine. If you do it the other way around, then your legs will be too tired to get much out of the HIIT.  As an added bonus, doing the HIIT first will actually cause your muscles to tear more easily allowing you to get more strength building benefit out of less weight being lifted.

    Warm Up (15 sec each)
    Slow Butt Kickers
    Marching
    Torso Circles
    Squats
    Toe Touch Kicks L
    Toe Touch Kicks R
    Squat Circles
    Up and Outs
    Boxer Shuffle
    Jumping Jacks

    Workout Structure: (One Set of 10 repetitions each exercise)
    Single Leg Squat (L&R)
    Deadlift
    Side Lunge
    Squat Push Pull
    Calf Raise (L&R)
    Alternating Lunge
    Step Ups
    Bulgarian Split Squat
    Sumo Squat

    Cool Down (30 seconds each)
    Boxer Shuffle
    Toe Touch
    Quad Stretch L
    Quad Stretch R
    Inside Thigh Stretch L
    Inside Thigh Stretch R
    Deep Glute L
    Deep Glute R
    Cobra
    Shell
     

    As always, we'd love to hear what you think of this routine. Leave us a comments or make a Community post to share your thoughts with everyone.