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This is a great lower body workout that you can complete at home. all you need is some space, your dumbbells and a band. you can usually grab dumbbells at any department store or even online. I'm not using very heavy weights for this, usually a set of 10 pound dumbbells is great for most exercises.

► WARM UP

We'll start this lower body workout we're definitely going to start with a warm up. Let's do some Running on the Spot, which is simply jogging in place. You can start with your knees a little lower on the running motion, then over the course of the warm up try to get those knees a little higher.

Next I'll just do some easy Body Weight Squats. Remember, this is where we'll ensure that our body and joints are in good order before we start doing any weights. It's important to focus on our form for this as well.

Let's keep the theme of Squats for the next one, but add a little bit of difficulty and lateral movement. Squat down and hold the stance, and launch your foot out too each side. This will warm up our hips and mobility muscles.

►► EXERCISES

► SPLIT SQUAT WITH DUMBBELL + BAND

Start in a staggered stance, with one foot to the front and one to the rear. Using the band, place one end around your forward foot, and place the other end of the band around the middle of the dumbbell. We'll be grabbing the dumbbell from either side to complete a Split Squat with stationary feet.

This one is great as the weight gives constant tension, and the band adds increasing tension as you squat. You can try varying the tempo as well! Try lowering very slowly and returning to the top quickly, or complete the entire repetition very slowly with 5 seconds in each direction.

Try for 12 repetitions on each leg.

► BANDED KICKBACKS

Use a chair or a wall to give yourself a stable platform to work from. We'll be doing Banded Kickbacks. Place the exercise band around your legs, just above the knees. Lean forward to your stability device, and raise one foot to the rear with a bent knee. We'll be raising our knee to the rear with a bent foot to target our glutes.

This is a great exercise as it involves resistance, but also balance and stability. We'll try to complete 12 repetitions on each leg, so make sure you're using the appropriate resistance

► DUMBBELL SWING

We've completed Kettlebell Swings before, and this is essentially the same except we're using a dumbbell. Grab the dumbbell on one end with both hands. Take up a neutral standing position with feet at about shoulder width apart. We'll bend down slightly with a neutral spine, bringing the dumbbell between our legs. Then swing the dumbbell upwards to about shoulder height.

Remember to maintain a neutral spine for this one, meaning you're not arching your back. Keep a very strong core as this will both prevent injuries and generate more power. Let's try for 12 more repetitions with this one.

► DUMBBELL DEADLIFT

Depending on the weight of your dumbbells, you can do this with one or both of them. Take up a standing position with feet just inside shoulder width apart, and hold the dumbbell in front of you. We'll bend at the hip to allow the dumbbells to run downwards, maintaining them close to our body. Keep the back posture strong as your lower and raise the weights.

This is a great exercise to target our glutes and lower posterior chain, let's do 12 reps of this one as well!

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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00 Warm Up
1:24 Exercises
5:14 Complete!
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