15 MIN LEGS/BUTT/THIGH WORKOUT AT HOME (With Dumbbells)

TopShop · May 22, 2024

15 MIN LEGS/BUTT/THIGH WORKOUT AT HOME (With Dumbbells)

By TopShop Bodyweight Workouts 15 min leg workout, 15 min lower body, at home leg workout, at-home workout, dumbbell leg workout, leg but thigh workout, leg workout at home, lower body, lower body at home, madfit leg workout, madfit lower body, total lower body 25 Comments

Video Transcript

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[Music] [Music] hello everyone welcome back today I’m leading you through a quick 15minute lower body session all you’re going to need today is a set of dumbbells today I’m keeping it simple I’m just using a pair of 15s for the entirety of the workout make sure you can see your screen you can follow along with me and without further Ado let’s get to it all right so today we’re working in sets of two so our first exercise is going to be a sumo squat so the dumbbells are going to be held in front of you like so and our feet are a little bit wider than regular squat stance toes pointed outwards you’re going to come down press through those heels and the outsides of the feet and our top point of our squat is here so our hips are we’re still hinged slightly forward coming down and up so we’re not hinging forward here at the [Music] [Music] top bab feel [Music] feel good taking a quick 15 second rest our second exercise is a deadlift so just regular stance feet about shoulder width apart we’re really focusing on sitting back in our heels and hinging at the hips there’s a slight Bend in our knees the entire time keeping our chin tucked and back straight we’re not dropping the dumbbells all the way down to the floor down here just to where our hamstrings are fully extended back is still [Music] straight too feels feels like i’ been walking through [Music] it’s nice work taking a quick 15sec rest we’re going to repeat those two and then we’ll move on so starting off with our sumo squats [Music] think about pressing the floor away from you as you come up from this [Music] squat don’t let those knees cave inward [Music] [Music] nice job quick 15sec rest moving on to deadlifts for our last time [Music] it’s [Music] [Music] nice job all right moving on to our next exercise we’re going to do some reverse lunges on either side so choose a leg to start off with you’re going to focus all your weight on that supporting leg step it back use this supporting heel press through the glute to come up [Music] nice job taking a quick 15sec rest we’re going to do the other leg make sure when you’re stepping back in your lunge that you’re not stepping too far out we don’t want the to be a massive lunge we just want to focus on this glute and a supporting leg so we’re hinging here with our upper body and pressing through the glute [Music] [Music] nice job taking a quick rest we’re going to do each leg one more time [Music] stepping back press through that [Music] [Music] heel stay nice and solid on that supporting leg take these slow if you have to nice job quick 15c rest we’re doing last side one last [Music] [Music] time take [Music] [Music] [Music] nice job 15sec rest we’re moving on to our next set of exercises we’re going to do a sumo squat to a Sumo deadlift so your feet are going to stay in this sumo squat position the whole time you’re going to squat come up then keeping those legs slightly bent hinge at the hips hinging forward just like you would a regular deadlift and up so you’re going to feel this deadlift more on the side areas of your booty versus your hamstrings keep that back nice and flat really think about sending those hips [Music] backwards nice work all right second exercise is some alternating curtsy lunges so you’re stepping back leg comes back on a diagonal leaning forward towards this front foot down press it up step through Center other side so you really want to make sure that that supporting leg is planted before you step back [Music] nice job we’re going to do those exercises one more time here we go last time sumo squat to Sumo dead lift nice flat back nice job 15sec rest doing those alternating curtsy lunges I want you to think as you’re doing these curtsy lunges as you’re coming up from that lunge you’re thinking about using this leg to push the floor away from you that’s really going to help with that mind to muscle connection [Music] nice job all right set those weights aside we’re going to do a fun little burnout I say fun but it’s not going to be fun it’s going to be fine we’re going to do squat rise squat jump here we go rise jump explosive movement only only 30 seconds nice job we get a nice juicy 30 second rest next exercise we’re going to do just a double pulse squat feel free to use weight if you want you don’t have to you’re just coming down down and up nice and simple here we go 30 seconds pulse pulse up when you’re coming up we’re not hinging the hips forward keep a slight Bend squeeze those glutes think about squeezing these inner thighs together when you come up nice job 30 second rest we’re going to repeat those two again so squat rise squat jump I want you to do that for as long as you can if you feel like you can’t do the squat jump with proper form then I want you to just do squat rise squat rise when you’re doing these Rises make sure it’s an explosive movement and you’re coming all the way up on those toes stretching the legs and engaging those calves here we go nice big jump all the way down that squat nice job 30 second rest and we’re just doing our double pulse squat for 30 seconds and then we’re done here we go nice and simple think about those inner thighs press through those feet let’s go all the way back in that squat that is it guys great job I hope you enjoyed this quick lower body session this is perfect if you don’t have access to a lot of equipment and you don’t have a lot of time on your hands I hope you enjoyed this one please make sure to go and do my leg day cool down it’s linked in the description thank you so much for being here with me today and I’ll see you guys next time bye if you enjoy my workout videos then make sure to join me in the madfit app you’ll get access to structured programs challenges exclusive workouts recipes and many more Amazing features that will help you on your health and fitness journey if you haven’t already downloaded madfit make sure to click the link in the description and I will see you guys inside the app

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

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Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

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15 MIN LEGS/BUTT/THIGH WORKOUT AT HOME (With Dumbbells)