Today I’m sharing a lower body workout that requires a minimal amount of equipment so it’s a great workout to do at home.
Good morning and happy hump day. How are you all feeling today? I’m hanging in there. I slept really well last night so I’m feeling refreshed and ready to go today. Having a really good night’s sleep is such a treat.
Before I get into today’s workout I wanted to point out that if you’re not feeling a lower body workout today, you can find all of the workouts that I’ve shared on Get Fit Fiona on my workouts page. You can find exactly what you’re looking for over there because all of the workouts are categorized.
For this workout you’ll need a set of heavier dumbbells for the squats and deadlifts. If all you have are lighter dumbbells then use those. Even a pair of cans or anything else heavy will work as well. And as always you can always do them both with jut your body weight as well. It’s all about using and doing what you can right now. I like these dumbbells (affiliate link) from Amazon. You’ll also need something sturdy that you can step up onto like a bench or chair for the step ups. A yoga mat (affiliate link) would also be helpful for the donkey kicks if you’re working out on a hard floor.
Start with the first exercise on the list and perform 12 reps x 4 sets. Rest for 3 minutes between sets to give your body time to recover, and then move onto the next exercise. It’s a pretty straight forward strength workout – nothing too fancy. I’ve listed descriptions of all of the exercises below the graphic.
Dumbbell squats
With feet hip width apart and dumbbells in your hands at your sides, use the glutes to lower your hips back and down while bending at the knees and ankles. Once youโve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, again using your glutes to propel yourself.
Dumbbell deadlifts
With a dumbbell in each hand. Stand with your feet shoulder width apart. Slowly bend forward at the hips, letting your arms hang down and keeping your back straight. Using your glutes, lift your torso back up to the starting standing position.ย
Curtsy lunges
Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left.ย
Donkey kicks
Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.
Step ups
Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.
Wall sit
Stand with your back to a wall and slowly slide your back down while stepping out your feet until your knees are bent at a 90 degree angle and your thighs are parallel to the floor. Your feet should be about hip width apart. This is an isometric hold, so youโre staying in this position for the entire time.
Let me know what you thought of this workout when you do it!
As always talk to your doctor before working out. Honor your body and modify this workout as needed for you.
This post contains affiliate links. Thank you for supporting my blog – I appreciate it!