- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Stand with your feet close
- Step back into a reverse lunge 
-jump up and land softly
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunge jumps

-Hold a dumbbell in front of your chest
-sit into a squat
-staying in that squat, step side to side!
10 per side

Goblet squat steps

-start standing up with your hands behind your head
-squat then crunch one elbow to the opposite knee & squat again in touch the hand to the opposite toe
-alternate sides
-10 total! Not per side!

Squat knee crunch to toe touch

Circuit 1

-put a band over your knees
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

** if you don’t have a bench at home like this one, you can use a chair or any elevated surface, if you can’t find one you can always do lunges in place instead!

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

10 per side

Dumbbell bulgarian split squat

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pulse at the top

Dumbbell glute bridge pulses

** if you’re doing this at home and don’t have a box or bench to step up on, you can do this with a sturdy chair or even barefoot onto your bed, or any elevated surface you can find!

If you can’t find some thing just substitute this exercise out for either forward lunges, reverse lunges, or squats!

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Work both sides!

Dumbbell step ups

Circuit 2

- Stand in a wide toed out stance 
- Hold a heavy KB or dumbbell between your legs in front of you
- Lower into a squat, touch KB or dumbbell to the ground
- Stand up to full extension

KB/Dumbbell sumo squat

-start in a push-up plank position
-using your core draw your knees in and jump to a sumo squat, pause for one second, then jump back to plank!

Plank to squat jump

-stand with a band over your knees and kick one leg back keeping your spine neutral and core tight

Banded kick backs

Sit ups

Circuit 3

Legs & glutes  - home

Lower body

Much needed flute pump today 💥🔥🍑

Alexandra

Kate

I didn't have a box and couldn't find an easy substitute in the workout

Kayla

Booty day🍑🍑🍑

Lower body - home

that last RDL&BSS combo was the end of me ! So good 🔥

Angi

Vanessa

Marie

Dumbbell & Bench Legs

Terri

Savannah Hartman

Cable legs & booty

Couldn’t finish it all but I tried my best considering I’m just starting to get into the working out rhythm. I’m dead 🍑🔥

Adriana

Meredith

Lower Body: Glute focused CRAZY BURN!🔥

Gisele Rigo

It was just not enough rest for me but it was a really good burn

Scarlett

BRYN this program is getting me so healthy and confident 🤟🏻🤍🥰💕🥺 thank you

Emma

Hamstrings & Glutes / 60 min

Savannh

Valerie 

This was tough but so good with heavy weight🔥

Kyrsten

Full LEGS! (Quads, Hammies & Glutes!)

Megan

Elena Mendoza

wow… i feel AMAZING right now. pain in the moment but worth it after 🫶🏼

Kelly

Glutes & Hammies Day

Soooo tiring… but an amazing workout:))

Rhiannon

Catherine

Julianna

Audri Collier

Glutes workout

Lower Body (Glutes & Hamstrings)

Lower Body (Glutes)

Lower body (glutes focused🔥)

Samantha

Quads Focused Leg day!

Lower Body

Somi

It was more than perfect! Killed the gym today, thanks :)))

Legs & core - home

Traveling and only had dumbbells and kettlebells today and this was perfection! Kicked my booty!

Legs & glutes - home

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