Intermediate Difficulty with Advanced Modifications provided
Work every major lower body muscle with this at-home dumbbell workout focused on legs and glutes. You’ll challenge your glutes, quads, hamstrings, calves, and more. Be sure to have a few sets of dumbbells handy so you can adjust the resistance for each move. You’ll only need weights, but you may choose to use a box, bench, or chair for some of the modifications. Let’s tackle this leg day as a team!
Warm up
Straight Leg Kick and Twist
Wall Prisoner Squat
Bird Dog
Legs and Glutes Workout
A1: 1 ¼ Sumo DL x 12
A2: One Leg Wall Calf Raise x 15
B1: DB Bulgarian Split Squat / Split Squat x 10
B2: Side Plank Leg Raise / from Knee x 12
C1: Low Goblet Reverse Lunges / Reverse Lunges x 20
C2: Sumo RDL x 10
Cool Down
Straight Leg Hamstring Stretch
Straight Leg Crossover
Kneeling Hip and Quad Flexor Stretch
