Time_32x32 30:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Dumbbells
This is a lower body workout for ladies who are new to lifting weights. However, the workout will be very challenging! One round of dynamic movements serve as the warm up, then grab your dumbbells for the body of the workout. Finally, it wraps up with a small plyometric/burnout session. You will need a pair (or pairs) of heavy-moderate weighted dumbbells. Get ready to train like a 'Booty Builder'.

Exercises

1 round of:
Dragon Squats
Dragon Squats

1 minute
Rest
Rest

10 seconds
Over Over Unders
Over Over Unders

1 minute
Rest
Rest

10 seconds
Side Lunges
Side Lunges

1 minute
Rest
Rest

10 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns

1 minute
Rest
Rest

20 seconds

3 rounds of:
Horizontal Goblet Squats
Horizontal Goblet Squats

1 minute
Rest
Rest

10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws

1 minute
Rest
Rest

10 seconds
Vertical Goblet Squats
Vertical Goblet Squats

1 minute
Rest
Rest

10 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats

1 minute
Transition
Transition

5 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats

1 minute
Rest
Rest

10 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps

1 minute
Transition
Transition

5 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps

1 minute
Rest
Rest

20 seconds

1 round of:
Jumping Lunges
Jumping Lunges

40 seconds

Appears In


Workout Discussion

02 Jan
Skimble kicks it again!
23 Dec
This workout is no joke. Going to feel it in the morning

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