BRC Articles


Start Today | Learn More

Lower Body Workout

Here is a lower body weight routine that you can do with dumbbells for a basic level of fitness. I found examples of these exercises at for you to see the proper form.

Each round consists of two different exercises. Do 10-15 reps of each exercise and alternate between the two exercises until you’ve done 3 sets of each.

Round 1

Quadriceps- Dumbbell Squat

Hamstrings- Dumbbell Deadlift

Round 2

Calves (3 sets of 30)- Standing Dumbbell Calf Raise

Adductors (Groin)- Band Hip Adductions

Round 3

Glutes (3 sets of 30)- Flutter Kicks

Abductors (Hips)- Monster Walk

Round 4

Abs (Do 3 sets of 30)- Bent Knee Raise

Please use caution when doing these exercises and use a light weight until you learn the right technique. If you need help, have someone spot you.