20 MIN LOWER BODY DUMBBELL WORKOUT for Beginners | Muscle Building at Home скачать в хорошем качестве

20 MIN LOWER BODY DUMBBELL WORKOUT for Beginners | Muscle Building at Home

This quick, 20 minute lower body workout is perfect for home or the gym. We’re hitting quads, hamstrings, inner thighs, and glutes (with a serious booty burn) using just a pair of dumbbells and a resistance band. You’ll start with a short banded warm up to fire up your muscles, then move into 3 supersets (two exercises back to back back with no rest) to maximise muscle activation and keep things time efficient. We’ll finish with a spicy finisher before cooling down with a stretch. Equipment: • Pair of light–medium dumbbells • Resistance band • Mat or soft surface Workout Format: Warm-Up: (repeat twice) ▫️ 10 Banded Squats ▫️ 20 Crab Walks Superset 1: (x2) ▫️ 15 Sumo Squats ▫️ 15 Donkey Kicks Superset 2: (x2) ▫️ 10 Split Squats (each side) ▫️ 10 Romanian Deadlifts Superset 3: (x2) ▫️ 20 Reverse Lunges ▫️ 20 Glute Bridges Finisher: ▫️ 20 Side Step Squats ▫️ 20 Abductions ▫️ 20 Fire Hydrants (each side) Cool Down: Quad, hamstring, and glute stretches Let’s smash it 💪🏻 Need a personalised training & nutrition plan built around your goals and lifestyle? Apply for 1:1 Online Coaching 👉🏻 https://jasminedawn.onlinecoaching.io Connect with me: Suscribe: ‪‪@jasminedawnpt‬ 📸 Instagram: @jasminedawnpt 📘 Facebook: Jasmine Dawn Fitness 📩 Email: jasmine@jdcoaching.uk