Lower Body Workout

Are you looking to build a bigger booty and define those calf muscles? Then this lower body workout is the one for you. All you need is ONE set of heavy dumbbells (yes, only one). I used my 25 pounders, but grab what will challenge you. Follow along this half hour workout that will target those glutes and calves and get you closer to the body you’re working toward.

• 10 burpees with pushup to warm up
• Single Leg Chair Step Ups (One Dumbbell) x10
  • Right foot on chair or elevated surface, single dumbbell in right hand. Step up, lifting left foot off the ground and lengthen right leg until almost straight, keeping a slight bend, then slowly lower left foot back to ground keeping right leg on the chair. Do this 10 times.
• Single Leg Chair Pulses (No Dumbbells) x20
  • Keep right foot on chair and pulse 20 times at mid-range
• Single Leg Chair Step Ups (Left foot on chair) x10
• Single Leg Chair Pulses (Left foot on chair) x20
• Single Leg Calf Raise (Both Dumbbells) x10
  • Hold dumbbells down by sides. Stand on right foot and lift and lower right heel up and down. Can put left foot down to support a light amount of weight if needed for balance. Do this 10 times.
• Single Leg Calf Pulses (No dumbbells) x20
  • Stand on right foot and pulse heel up and down 20 times at mid-range
• Single Leg Calf Raise (Left Leg) x10
• Single Leg Calf Pulses (Left Leg) x20
• Weighted Hip Thrust (Both Dumbbells) x10
  • Lying on your back on the floor or with your shoulder blades on a soft elevated surface, feet on floor, set dumbbells on hips and slowly lift them up until your back and thighs make a straight line and slowly lower back down to floor. Do this 10 times.
• Hip Thrust Pulses (Can do with one, both, or no dumbbells) x20
  • Stay in hip thrust position and pulse 20 times at the top of your range, keeping hips high.
• Weighted Sumo Squat (Both dumbbells) x10
  • Stand in a wide squat, resting one dumbbell on each thigh. Squat down and back up keeping chest up and back flat. Do this 10 times. Get low!
• Sumo Squat Pulses (Can do with or without dumbbells)
  • Stand in sumo squat position and pulse up and down at mid-range 20 times
• Romanian Deadlift (Both dumbbells) x10
  • Stand with feet hip width apart, legs at a slight bend holding dumbbells down in front of you. SLOWLY bend down keeping your back straight, letting dumbbells hang down until they are at your ankles. Then SLOWLY lift back up to standing. Do this 10 times.
• Romanian Deadlift Pulses (Can do with or without dumbbells) x20
  • Bend down to about half RDL range and pulse up and down 20 times
• Weighted Side Lunge (Both Dumbbells) x10
  • Stand with feet wide apart holding dumbbells down at sides. Slowly bend right leg, keeping the left leg straight, going as low as you can. Then straighten right leg back to standing. Do this 10 times.
• Side Lunge Pulses (No dumbbells) x20
  • Stand in side lunge position and bend right leg, pulsing at mid-range 20 times
• Weighted Side Lunge (Left Leg) x10
• Side Lunge Pulses (Left Leg) x20
• Single Leg RDL (Both Dumbbells) x10
  • Stand in a kickstand position with your right leg in front and left leg slightly behind it at a bend (most of your weight should be in your right leg). Slowly lower the dumbbells, letting them hang down in front of you and keeping a slight bend in your right leg, until they are at your ankles. Slowly lift dumbbells back up to standing. Do this 10 times.
• Single Leg RDL Pulses (Both or no dumbbells) x20
  • Pulse 20 times on right leg at mid RDL range
• Single Leg RDL (Left Leg) x10
• Single Leg RDL Pulses (Left Leg) x20
• Calf Raises (Both Dumbbells) x10
  • Stand with feet hip width apart, dumbbells down at your sides, and slowly raise both heels up and down 10 times.
• Calf Raise Pulses (Both or no dumbbells) x20
  • Pulse 20 times at mid calf raise range
• Suitcase Squats (Both Dumbbells) x10
  • Stand with feet fairly close together, dumbbells down by sides. Squat down and back up, keeping back straight and chest up. Do this 10 times. Get low!
• Suitcase Squat Pulses (Both or no dumbbells) x20
  • Squat down to mid suitcase squat range and pulse 20 times
• Finish with 10 more burpees