These can be performed bodyweight but having weights + resistance band will help you challenge yourself 💪🏽

- Begin with a dumbbell in hand and feet hip width
- Lower the dumbbell to the ground, pressing your hips back while keeping a slightly bent knee
- Stand straight back up pressing your hips forward
- Turn the dumbbell to your sides 
- Push your hips back and down as you lower 
- Reach parallel and push through your heels to stand up
- Lower the dumbbell and repeat the entire sequence for reps

Dumbbell RDL to squat

Stand straight, hands on hips for balance. Raise right leg in a 45 degree angle.

45° Kickback - Right

Stand straight, hands on hips for balance. Raise left leg in a 45 degree angle.

45° Kickback - Left

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Circuit 1

- Keeping your feet aligned with your knees 
- Push out your legs against the band
- Ensure your movement against the resistance is smooth and controlled

Abductor

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Complete desired reps then repeat on the opposite side

Lateral lunge w/ knee to chest - right

Lateral lunge w/ knee to chest - left

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

Squat jumps

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

Circuit 2

W1/D4 Legs 🦵🏽🏋️‍♂️

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W1/D4 Legs 🦵🏽🏋️‍♂️

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