Thursday, March 12, 2015

Lean Lower Body Dumbbell Workout

Hi Everyone!

Get your dumbbells ready for tonight's workout! 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!

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. 

Todays Fit Fashion: my top is from: You can get 15% off of your total purchase with the code BenderFitness at checkout. 

Have fun with with one! I have a 15 Minute HIIT Workout for you tomorrow!

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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