Kelsie VanKoughnettFounder of Fortalé | Kinesiology Graduate (B.HES) | Certified Personal Trainer | Online Fitness & Nutrition Coach

October 17, 2026

17 Oct 2026 · 1 min

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0:35

In this short instructional video, fitness creator Kelsie VanKoughnett addresses busy women who have limited time for the gym but still want toned, defined, and stronger legs. She outlines a complete lower‑body routine that requires only a pair of dumbbells. The workout consists of goblet squats (3 × 6‑8 reps), dumbbell hip thrusts (3 × 8‑10 reps), dumbbell deadlifts (3 × 8‑10 reps), and Bulgarian split squats (3 × 8 reps per leg) supersetted with V‑stance Romanian deadlifts (3 × 8 reps per leg). Each set is followed by a 60‑second rest. Kelsie concludes by encouraging viewers to follow her for more efficient “busy girl” workouts that deliver results.

Chapters

If I was a busy girl with limited time for the gym but still wanted toned legs, here is exactly what I would do with only dumbbells too. Goblet squats, 3 sets of 6 to 8 reps. Dumbbell hip thrusts, 3 sets of 8 to 10 reps. Dumbbell deadlifts, 3 sets of 8 to 10 reps. Bulgarian split squats, 3 sets of 8 reps per leg, supersetted with V-stance RDLs, 3 sets of 8 reps per leg. Rest for 60 seconds between each set, and there you have your dumbbell-only lower body workout for more toned, defined, stronger legs. And follow for more busy girl workouts that actually get you results.