This workout combines both compound and isolated movements to deliver a great quad, glute and hamstring burn, without the need for high-impact exercises or jumping.
It’s a circuit-based workout, incorporating fundamental lower body exercises that are designed to build strength. Perform 60-seconds of each exercise with 15-seconds rest in between before moving onto the next exercise. Complete three laps in total resting for one minute after each lap.
In Kelsey’s own words, this workout is, “suitable for all fitness levels and is great if you don’t have a lot of time but are looking for a challenging lower body workout without having to go to the gym. All exercises within this workout can be completed with or without a dumbbell. If you are new to strength training, I recommend completing these exercises using your bodyweight only, and once you are familiar with the movement patterns you can start to incorporate weights.” Let’s get stuck in.
Warm up
Kelsey recommends taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, along with some dynamic stretches such as leg swings and arm swings will help increase your heart rate and warm up your muscles ahead of your session. It will also help increase your range of motion and help to reduce your risk of injury.
15-Minute Lunge And Dumbbell Workout
3 repeats of the below workout
| Goblet Squat | 60 seconds |
| Rest | 15 seconds |
| Goblet Reverse Lunge | 60 seconds |
| Rest | 15 seconds |
| Weighted Glute Bridge | 60 seconds |
| Rest | 15 seconds |
| Lunge And Press | 60 seconds |
| Rest | 15 seconds |
Goblet Squat
Step 1: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Step 2: Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, ensuring that your back remains between a 45- to 90-degree angle to your hips.
Step 3: Exhale. Push through your heels and extend your knees to return to the starting position. Repeat for the specified amount of time..
Goblet Reverse Lunge
Step 1: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor slightly further than shoulder-width apart. Gently draw your pubic bone to your belly button (engage pelvic floor). This is your starting position.
Step 2: Inhale. Carefully take a big step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Step 3: Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot forward to return to the starting position.
Step 4: Inhale. Carefully take a big step backwards with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90-degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.
Step 5: Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot forward to return to the starting position. Continue alternating between right and left sides for the specified amount of time.
Weighted Glute Bridge
Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Carefully lay a dumbbell on your hip bones. This is your starting position.
Step 2: Inhale. Exhale. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Step 3: Inhale. Lower your pelvis to return to the starting position. Repeat for the specified amount of time.
Lunge And Press
Step 1: Holding a dumbbell in your right hand, plant both feet on the floor, shoulder-width apart. Take a large step forward with your left foot to stand in a split stance. Extend your right arm overhead, holding the dumbbell in an overhand grip (palm facing away from your body). This is your starting position.
Step 2: Inhale and brace your core. Lower your right knee towards the ground until both knees are bent to approximately 90 degrees. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor. Ensure that you keep your right arm extended throughout the entire movement. Exhale and push your feet into the floor to extend both knees and return to the starting position, ensure that you don’t allow your front knee to fall inward.
Step 3: You should feel tension in your glutes, quads, core and shoulder to maintain a balanced and stable position during the exercise. Complete for the specified number of repetitions or amount of time on each side.
Cool down
Kelsey recommends completing a cool down session after your workout. 3-5 minutes of walking will help to slowly lower your heart rate to normal levels and help your body to cool down after a workout. You might also like to complete some static stretching as part of your cool down, where you hold a single position for twenty seconds or longer. Static stretching works to lengthen your muscles with the aim of increasing your flexibility and range of motion.
Kelsey Wells is a Sweat trainer, Redefine Fitness podcast host, wife and mother. Kelsey is Ia certified personal trainer with additional expertise in post-natal training. Most of all, she is passionate about empowering women to strengthen their bodies, and feel amazing both inside and out.
