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In this lower body workout we will target the glutes, hamstrings, thighs and even calves using dumbbells only. Choose a weight that is challenging but still allows you to hold a proper form. We will perform two exercises successively with focus on the same muscle, first one with weights, then bodyweight only. This set we will repeat twice, to feel the extra burn. Performing the exercises with weights we go quality over quantity, in the bodyweight part we can increase the speed. The timer will be on for 40 seconds with 20 seconds rest. This ultimate dumbbells workout is perfect for a home workout. All you need is a pair of dumbbells, mat and a chair for those Bulgarian split squats. Are you ready? Grab your dumbbells and let's go! ▸ Muscles Worked: Lower Body (Glutes, Hamstrings, Thighs, Calves) ▸ Time: 30 Min + 5 Min Warm Up ▸ Equipment: Dumbbells (I am using 7kg each), Chair, Mat ♥︎ Workout ♥︎ ▸ 40 sec on, 20 sec off 2x Deadlift High Squats 2 x Sumo Squats Sumo Hold, raising calves 2 x Left/Right Bulgarian split squats Reverse lunges to kick 2x Left/Right Lateral lunges Lateral lunges with knee up 2x Left/Right RDL Staggered squat 2x Glute bridge Glute bridge pulses 2x Wall sit Walks Music: www.epidemicsound.com ♡ SUBSCRIBE: / @lucybraunschweig ♡ Instagram: @luciebraunschweig Disclaimer: As with all exercise programs, when using my exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. @lucybraunschweig will not be responsible or liable for any injury or harm you sustain as a result of my online fitness videos, or information shared on my channel. Thanks for your understanding :)