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Work Smarter, Not Harder: My Lower Body Workout for Success

Think you need a full weight room and tons of time to sculpt your lower body? Think again. You can strengthen every muscle from the waist down using only dumbbells in 20 minutes flat.

The key is a sequence of compound moves that challenges the legs. This includes your hamstrings, calves, quads, and glutes. You can adapt this lower-body workout with any equipment that you have at home. You can even do this workout with just your body weight.

That sounds doable!

A Proper Warm Up is Important

Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. You need to warm up for about 3-5minutes.

Lower Body Workout for Women

Below is an example of a lower body workout routine that I use with my client Nancy. Are you ready to try out some of these exercises?

1.) Wide Leg Squat with Bicep Curls

2.) Lunges

3.) Squat with 1 Knee Raise

4.) 1 Leg Squat with Long Band

5.) Walk Up and Down Stairs with Weights

6.) Up and Down on Balance Pad

This Workout is for You!

Whether you’re beginning a brand-new fitness journey, starting over, or looking for a new workout, get ready to make your lower body burn. Grab a set of dumbbells that challenges you and repeating the workout for 20-30 minutes.

I offer one on one in home personal training or Yoga, you can find all the details and pricing on my website at

Heather Gruber is the owner of YogaFlow and Fitness. She is a certified ACSM Personal Trainer and 500hr certified Yoga teacher in the Birmingham, Alabama area. If you are interested in learning more about me and a personalized in home workout, you can reach me at You can find me on Instagram, Facebook, or Pinterest at Yogaflowandfitness.

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