30-Minute Lower Body Dumbbell Workout (Leg Workout with Dumbbells At Home)

Hi, I'm Lindsey Baumgren of Nourishmove Love, and this is your lower body dumbbell workout. I have a set of 12 pound dumbbells with me. Grab whatever you have. Hopefully it's something heavy. We are gonna burn out that lower body. It is six lower body dumbbell exercises and we're doing repetitions today. Sixteen reps per exercise, eight per leg. If it's single leg, single legged exercise and we're gonna go through all six moves. Three sets through, and we are going to burn out that lower body. It is going to burn and it is going to be awesome, you guys. So grab some heavy dumbbells. Let's get warmed up and let's burn out that lower body. Okay, we're going to start with a warm up. So it's going to look like this. Give me a big inhale. Reach up nice and tall. Keep those arms overhead if you can. We're just going to sit down and up. So half squat. You're not going all the way down. Keeping those arms up overhead to engage that core. Engage the belly. Keep the chest up. It's going to challenge your back extensors right here. Keeping those arms overhead. I'm not going as low as I would for a normal squat because I'm just starting to warm up. Get that range of motion moving. A lot of squats today. We're going to warm up those legs. They're going to be on fire by the time you're done with this. Right? You got four. There it is. Three and two and one. We're going to do a rainbow squat. So I'm going to go towards my right. It looks like this. So it's up and over, up and over. Squat, stand, bring it back. Open it. Squat, stand up and over. Like you're going up and over a table or something. You're opening up those hip flexors. There you go. Feel that core. Turn on. Up and over. A bar, stool, kitchen stool, whatever you got. Up and over. Up and over. Feels a little funky. I know. It's a great way to open up those hips. Great way to target the core, too. Hello. Like I said, today's workout is repetition based. 16 reps per move. You don't have to worry about counting because I'm doing that for you. All you got to do is grab your dumbbells and follow along. All right, one more. Take it down. Bring it back to center. Let's do some lunges. So I'm gonna step back and I'm gonna pulse. 2, 3, drive. Stay on that same leg. Pulse, 2, 3. Drive. Pulse, 2, 3. You can always take tap it. Pulse, 2, 3. Drive. Low, low. Lower. Up, down, down. Opening up this hip flexor. That always feels good. Two more, two more. Pulse, two, three. Find that balance. Last one. Pulse, two, three. Bring it back to center. Step it nice and wide. Find a sumo squat. Let's go. Tap it. Reach. Try to get those fingertips to the ground if you can. Yep. Working on that range of motion. Nice down fingertips. They tap the ground. Your chest, it stays up, down and up. Right here. Four. You got it. Three, two, one. We're gonna go other side lunges. Three. Pulse. Here we go. Pulse, two, three. Drive. Pulse, two, three, Drive. Gotta get that lower body nice and warm. You ever start doing a warm up and you're like, oh, yeah, legs are a little tired? Yep, I feel you. It's going to be a tough one. It is going to challenge that lower body. You can always drop the dumbbells. Do this with your body weight. Come on. Two more, two more. Pulse, two, three. Last one. Pulse, two, three. Back to that sumo squat. This time, can you get fists? Fists to the ground. Tap it. Punches. So the range of motion a little bit deeper. I don't know how many inches my fingers are, but, man, I feel like that's a lot deeper. Squat, right. Fist to the ground. Punch, punch, punch, punch. If you're like, that doesn't work for me. It's okay. Shorten the range of motion. You guys, you do you. This is your workout. Let's go. You got four, three. Come on. Two, two, and one. Nice work. Take it to the back of your mat. We're going to do forward fold. Oh, that feels good. Open up the hammies. The posterior chain, right? Walk your feet together. Crouch, curl, bend and extend on the bend my heels pop off the mat. On the extend my hips. Go high heels. Replant. Open up those hammies. Right? Bend, extend. Give me one more right here. Bend, extend. Hold here. Walk out to a high plank. Walk it out. Step one foot outside one wrist. Right here. You're gonna pulse two, three, four. Switch sides. So step the foot outside the Wrist and Pulse 2, 3, 4. Just opening up that hip flexor again. This is gonna help you get more range of motion in the squat. Switch it out one more time. Pulse, 2, 3, 4. Step back. High plank. Drop the knees to the mat and open it up. Actually sit back. Child's pose. A good hip opener to child's pose. Okay. Push your butt back towards your heels. Just sit right here for a second. It can even feel a little bit uncomfortable, but it's going to open up those hips for you. Okay? Take a big breath here. Big exhale. It's also going to get you nice and centered and focused. Right? You ready to burn those lower body, shift back forward, find that high plank, walk your fingers back to your toes, stand up tall. I give you child's pose, and then I say, let's do this. Yep, that's how it's going to go. Child's pose into fire. Come on, you guys. Grab some water. Okay, six exercises, 16 reps each. I'm going to count the reps for you. We're going to power through. It's going to be a lot of fun. Grab those dumbbells. I got 12. Like I said, I maybe even be reaching for heavier ones if I was at home. I'll tell you in about six moves. Just kidding. Okay, one and a half squat. I'm going to show you the move. This is your first move. You're going to front rack the dumbbells if that's comfortable for you. If not, take it at the side. You decide. It's all the way down, halfway up, down top. That's one. So the time under tension is a lot. 16 reps is actually like 32 reps. My math is good today. That's a first. Okay, front rack. I'm 16. One and a half squats. You're on in three. Two. Let's go. Down, half, down top. That's one. Down, half, down top dot. That's two. Yes. Right here for 16 reps. It's gonna be fire, you guys. The goal is to burn out the legs, starting on squats. Down, up, down. Like I said. If those weights start to play forward, take them to the side right here. Okay. Down, half, down, top. So my weights can be at the side or they can be front racked. Whatever feels more comfortable for you. That's what I want you to do. Your other option, one weight at the chest. Down, half, down, top. Your other option, no dumbbells at all. That's a good option. Come on. That's 11. Yes, you can. 12. Let's go. Finish. 13. Three more down, half down. I'm finishing with you for the final two. Let's go. One more. One more. Down, half down. Fire. Whoa. One dumbbell. That's one way to start. Right. Three pulse lunge. Looks like this. Step forward with my right leg. Pulse. Two, three. Stand up. We're going to do eight on the right leg. Then we'll do eight on the left leg. One dumbbell. You're going to pass it through your legs if you have that capacity. If not, no dumbbell pass. You decide. Ready? Here we go. Lunge. Pulse two, three. Stand up. That's one. You go down. Pulse, two, three. Challenge your balance. Two. Here we go. It's only eight per leg. Nice work. Eight per leg. Keep the shoulders stacked over the hips. If you can keep that core tight. Three pulses, one pass. Come on. Right here. That's five. Come on. Three more. Two more. Two more. Pulse, two, three. One more on this right leg. Pulse, two, three. Switch your legs. Pulse two. Right into it. Fire, you guys. Pulse, two, three. I feel it. I hope you do, too. Whoo. That three pulse. Lunge. Man, it's a burner. Yes. You're halfway. Whoo. That's a sticky one. Nice work. Challenges my mind, too. Come on. That's six. Two more. Two more. One, two, three. Last one, last one. Pulse, two, three. Ha. You're out. I step back the wrong way, my legs are on fire. Goblet squat. Jack. Okay, Option squat jump. Hold the dumbbell at your chest for 16 reps. Option no dumbbell. I'll hold it this time. Probably not going to hold it the other time. Sixteen reps. Each squat jump counts as one rep. You ready? You're on in three. Two. Let's go. One, two. Come on. Sixteen. Your other option. Take out the jump. You guys, it's a squat. It is a goblet squat. You decide. Jump or no jump? That's eight. Halfway. Halfway. Come on. Yes, you can. Whoo. 12, 13. Come on. Come out with me. 14, 15. 16. You're out. Catch your breath. Straight leg deadlift. Grab your other dumbbell. Good move to catch your breath on. Okay? Take a narrow stance. How do I find it? Kick my butt. Kick my butt where my feet land. That's a narrow stance. Dumbbells are close to my body. Hinge the hips back right here, all the way up. It's gonna look different for everyone. Maybe you go to the ground, maybe you go to your knees. It's all about range of motion for you. 16. Here we go. Hinge, hinge, hinge, hinge, hinge. Pull back. Okay. Hinge, hinge, hinge, hinge, hinge. Pull up. Squeeze. This is for your hamstrings and your glutes. Let's talk through what I like to think about when I'm doing a deadlift, okay? Targeting my hammies and my glutes. First, hip hinge. And I think about pushing my hips back towards the wall behind me as Far as I possibly can. Push, push, push, push, push. That's my range of motion. Second cue. I am crushing oranges in my armpits. That turns on my lats and it keeps the dumbbells close to my body. Yes. Okay. Crushing oranges in my armpits. Dumbbells are tight to the body. This is a slow and steady move, you guys. This is not fast. Deadlifts are slow and steady. You're not going to feel them today, you're going to feel them tomorrow. That's 11. Come on. Yes. You can stay with me. Hinge and pull. If I had heavy dumbbells right now, I would go for them. Maybe even twenties if I could. You want to go heavy? Here, Keep the weights tight to the body. Crush those oranges in your armpits. Come on. That's 14. Two more. That's 15. Last one. Right here. Push those hips back, back, back, back, back. Stand up. Squeeze. 16. Nice work. Dumbbell swing. Lateral hop. We're going to raise that heart rate again. One dumbbell. It looks like this. Hinge, swing, hop, hinge, swing, hop. If you're like, I don't want the impact. You're just going to do an alternating hand swing right here, okay? It is not a squat, it is a swing. Staying on that hip hinge, we just did. Push your butt back towards the wall behind you. Okay? 16 of them. Lateral swing with a hop. That's what I'm doing. You can always take the hop out and just do alternating hand swings. You're on in three, two. Let's go. Hinge, swing, hop. So it's like a little side shuffle. My arm is not moving the dumbbell. My hips and my glutes are. Okay. Gonna raise that heart rate a little bit. I like it. Yes. These reps are gonna go fast, you guys, come on. Nine. Let's go. That's ten. Six more. Yes. These reps are going fast. Woo. Twelve. Here we go. Come on, come on. Fourteen. Fifteen. One more. One more. Sixteen. Last move. You ready for it? Number six is a split lunge. Eight per leg. Let's go. Right foot forward, left foot back. You're just gonna stay right here. Tap that back knee. Stand up. There's no stepping, nothing else. Okay? Down and up. Eight per leg. This is it. You're on in three, two. Let's go. One. Come on. Two. Again. You're grabbing heavy dumbbells. Shoulders stay stacked over hips. Halfway. Four more. Let's go. Come on. Six. Let's go. Two more. Two more. Last one. Right here. Switch out. Your legs. Left foot forward, right foot back. Right into it. 8. Tap that back knee to the ground. Find that balance. Yep. Drive through the weight in the front heel. Keep constant tension. So I'm never locking out that front leg? Not down, lock out. Nope. Down, Up. Keep a slight bend in that front leg. Come on. Eight. Yes. Nice work. Almost made you do extra reps on that one. Grab some water, walk it out. Shake out the legs. Quick rest and recovery. We repeat it. Okay, those are your six moves. I don't know about you. I thought the first three were the hardest. Did that on purpose. Go heavy right away. Okay. And then we add a little bit more power, a little bit more oomph. You can always go lighter. Down to one dumbbell. These first three moves, they are a burner. So take some break, get some water. Adjust your dumbbells as you need to. Three times three. You've got one down, two more to go. Sixteen, one and a half squats. Those one and a half squats, let me tell you, it's actually 32 squats. Yeah. That means by the time you complete this workout, 32 times 3 is. Went too far. I took my math too far. I'm sorry, you guys. Sorry. Took it too far. Someone's gonna comment on this and be like, you are a dumb dumb. I know. Math is not my strong suit. I'm teaching group fitness. That's my strong suit. I can count to 8 and 10. That's usually what I can count to. Okay, here we go. Elbows high, Chest is lifted. One and a half squats. Are you guys ready? You're on in three, two. Let's go all the way down, halfway up, down to the top. Remember your options. Dumbbells can be front racks. Like, I have them here. Dumbbells can be at my side. Dumbbells can be one dumbbell at the chest. You get to decide. I'm going to stay here for this one. Yeah. We'll mix it up. It's always good to challenge yourself and do new things. Sometimes you front rack them, sometimes you take them to the side. Sometimes it's one dumbbell. Whatever you're feeling today, as long as you're moving, that's what matters. Yes. You're doing it. You're crushing it. Come on. That is 10, six more. Yes. You can stay in it. Come on. You can always slow this down. Can always speed it up. We're going for 16 reps today. That's the goal. Yes. What would it look like if I said two more? Let's go down half Down. One more. One more. Down. Half down. Tap, three pulse. Lunges. One dumbbell, three pulse. This one's a burner, too. A lot of. Lot of time under tension. 3 pulses. Step forward on the right leg first. It's a front lunge three times. You're gonna pass the dumbbell through if you choose. You're on in three, two. Let's go. Pulse for three. Two, one. Take it down. One, two, three. Okay, you guys, this is different than a normal lunge, right? Challenges that time under tension. I love mixing it up. Always good to mix things up so it makes it fun, so it keeps it interesting. That's five. Let's go. Three more. Come on. One, two, three. Two more. Two more. Yes, you can. You really got to explode off that front leg, even when it's tired. Last 1. Pulse, 2, 3. We go right into the other leg. Other leg. Pulse, two, three. Whoo. My legs are on fire. This one is where I feel it, you guys. How about you? How about you? Do you feel this? Come on. Pulse two, three. I feel it. Whoo. It's burning. It's burning, it's burning. Oh, halfway. One, two, three. That's five. Yes, you can stay with it. This is a slow one, right? Takes a lot to get through it, but you're strong. One more. One more. Pulse, two, three. I always do that. Stand up forward instead of back on that one. I cheat. Achieve it. Okay. Goblet squat jumps. I'm going to go no dumbbell this time. Just going to do a squat jump. I'm going to show you your options. Again. Air squat. Squat jump again. You can hold that dumbbell at your chest. You get it? Side. Okay. 16 of them. I'm huffing and puffing. I hope you are, too. 16 starts in 3, 2, 1. So I'm pretending I got that dumbbell right here. Okay? I don't this time. Mixing it up, because I know I got one more set I got to get through, so I want to make sure I finish it all strong. Come on. That's 10. Let's go. You got 6, 5, 4, 3, 2, 1. Fire. There it is. Round number three. That's your holy bananas. Not yet on round number three, that's when you get to say it. Quick sip. Deadlifts you to catch your breath. Good. Deadlift. Okay, remember, kick your butt. Kick your butt. Narrow stance. Lock it in. Crush those oranges with your armpits. Hinge your hips back. Sixteen deadlifts in three, two. Let's go. Hinge, hinge, hinge. Stand up. Squeeze Remember, I'm thinking about pushing my hips back towards that wall behind me. Big exhale to stand up and squeeze. I'm driving my hips forward, squeezing where my butt meets my hamstring. That's what I'm squeezing. Okay? Keeping a nice, flat back gaze is in front of me, not overextending the neck. A lot of times people are like this. Nope, just. Just in front of me. Nice, relaxed, neutral neck. Okay? Right in front of me. Looking down at my toes. Maybe a little bit in front of my toes. Stand up. Squeeze. Nice work. Come on, you guys. Slow and steady again. But that's what's good about this one. I like it. Like, see me catch my breath and slow and steady. That's 10. Six more. You're stretching through the muscles. That's how we build muscle. We stretch, we tear, we rebuild stronger. That's what happens, okay? Stretch, tear, rebuild stronger. Strengthen and lengthen. Come on. Three more. Three more. Yes, you can. Two more. Two more. All the way down. Stand up. Squeeze that. But last one. It's right here. All the way down. Stand up. Squeeze. One dumbbell again. Lateral lunge. Dumbbell swing again. You can do those alternating lunges or alternating swings. If you want low impact. If you want high impact, lateral lunge with the jump. Sixteen of them goes fast. You're on in three. Two. Here we go. Up, up. Come on. You got it. My hips, my glutes. Squeeze. That's what's driving the dumbbell. That's what's driving it. Little jump here, a little hop. Jump if you want it. Come on. Yes, you can. That's ten. Six more. Come on. Six. Five. Stay with me. Four. Three. Two and one. Nice work. Two dumbbells. Finish it off. Split lunges. Right leg first, left leg. Eight per leg. An isometric lunge. So I'm not moving, just down and up. Eight per leg. You're on in three, two. Let's go. That rest is coming for you. You gotta earn it. 8. 7. Sometimes cutting backwards helps. 7, 6. Right. Tap that back knee to the ground. Yes. 4. Come on. 3. 2. Last one. Switch out the legs. Right away. Switch it out. Here we go. Eight. Other side. This is it. Number six. Finish. Come on. Halfway. Halfway. Let's go. Finish. Four. Three. You got it. Two and one. Nice work. Awesome job. Two sets down. Grab your sweat towel. Grab your water, you guys. One more set. One more set. That is it. You're 20 minutes in. One more set and a cool down rounds out to be about a 30 minute dumbbell lower body workout. That's good stuff, right? I don't know about you. My heart rate's high. Yep. Breathing heavy. I'm sweating. Strength training raises your heart rate. We got a couple power moves in here. Hello, goblet squat jumps. Yeah, they're sneaky. Okay, one and a half squats, One and a half squats, half front rack, half at the side. That's what I'm gonna do. Let's start with the front rack. Okay, Front rack, eight at the side. You're gonna decide you can do whatever you want to do. It's your workout. 16 reps total. All right. Whoo. A lot of squats today. A lot of squats today. You're on in three, two. Let's go. So it's that down, half down top. That's one. Come on. Down half down. Think if I came up to you with a small stack of paper, could I get it underneath your toes? Can you wiggle your toes for me right now? Wiggle them, wiggle them. Keep that weight in the heels. Keep that chest up. Whoo. Yep. Weight in the heels. Let me get that small stack of paper under those toes. Everyone's wiggling their toes right now, right? Come on. Yes. One more here, and then we take the dumbbells to the side. Yep, that's eight. Let's go. Finish. Down, half down, Mixing it up. Do you feel a little difference here? I feel this more in my front hip flexors because I'm leaning forward a little bit more, so I got to really force myself. It's easier for me to do a front squat with my dumbbells racked than it is right here with them at the side. Different for everybody, right? Come on, two more. Two more. Legs on fire. Yes, they are. Last one down, half down top. They're shaking. Whoo. It burns. Yeah, I don't know. Those 15 pounds would be mighty heavy right about now. Okay, three pulse lunges, you guys. Three pulse. This is my true fire. The next two moves, running it through it together. You and me. Three pulse lunges. Right foot first. Eight per leg. You're on in three, two. Here we go. Pulse for three, two, one. Up. Pulse for three, two, one. There you go. Come on, you guys. It's the last time you're doing it. Make it count. Pulse for three, two, one. Whoo. If you're doing this workout with me, I want to hear your feedback. What do you think of this move? Do you like it? Always fun to mix it up, right? Tell me what you think. Come on. You got it. Two more. Two more. Pulse Two, three. Last one, last one. Pulse two, three. Stand up. Switch it out. Right into it. Other leg. Pulse for 3. 2, 1. I could use a break right about now. Come on. 3, 2, 1. Hop. 3, 2, 1. We're doing it, you guys. Together, we got this. Stay strong. Halfway. Halfway. Pulse, two, three. Come on. Pulse two. Three. Two more. Two more. Pulse two. One more. One more burns. I'm gonna finish right this time. One, two, three, three. Explode off that front leg. Ah. Fire. Fire. Dumbbell or no dumbbell, I'm not gonna lie. I'm going no dumbbell again. Because I don't know if I could get off the ground if I used one be sliding a stack of paper under my toes while I jump. No air. Okay, we're going for the air. Sixteen goblet squat jumps. Dumbbell or no dumbbell. You decide. You ready? Let's do it. Three, two. Come on. One. Whoo. You're strong. Yes, you are. Keep talking yourself. Keep telling yourself you can do this. Get low in the legs. Explode up. Come on. They go fast. One rep at a time. That's ten. Got six, five, four, three, two, one. Shake it out. Deadlifts. Get to catch that breath. It's like when you watch the video playback. I'm like, swear I was jumping higher than that. Right? No, no. We're tired. Legs are fatigued. They should be okay. Found that stance. 16 deadlifts. Here we go. Hips are square. Set them back. Crush those dumbbells. Crush those dumbbells. Crush those oranges in your armpits. Squeeze your butt. Stand up. Right there. Nice work, you guys. Sit the hips back. Stand tall. Squeeze. Chest is parallel to the ground. Neck is relaxed. Shoulders are out of the ears. Dumbbells are close. We are working the hammy where the hammy meets the butt. That is what we're working for. Nice little butt lift right here. That's how you get it right. You got to earn it. Nothing in life comes easy. You got to work for it, you guys, and that's what you're doing. Every day, I get messages from you guys saying, thanks for these awesome workouts. And I'm like, you guys, you are the one putting in the hard work. You guys, you're doing it. Come on. Yes. What would it look like? Three more. Come on, three more. Three more right here. That's three. Sit it back, sit it back. That's two. Last one. Last one. And one. Nice work. Down to one dumbbell again. Lateral lunge swing. You guys. Two moves. This. And split lunges. You are so close. Rate it at home. Here we go. Option. Take out the hop and just give me an alternating swing. You're on in three. Two. Let's go up. One. Here we go. Two. Nice work. Three. Come on, finish with me. How those legs feeling? Getting nice and jello y they should be. You got this. Come on. Stay with it. Come on. You got six more. Let's go. Six. Woo. Five. Four. Three. Two. And one. Nice. Awesome job. Split lunges for the finish. Quick. Catch your breath. Shake it out. Eight on the right leg, eight on the left leg. Let's finish it. You guys. Let's finish right here. Right leg forward. Find that lunge. You're on in three. Two. Here we go. Come on. Eight. Let's go. Seven. Yes you can. Six. Pushing straight up. Come on. Three more, three more. Three. Two. We switch it out right away. Switch out those legs. Let's go. Finish. This is it. Eight. Seven. You're stretching. Yes. Come on. Five. Four. Yes. Three. And two and one. Dumbbells down high. Five. Woo. Woo. You guys. Crush that lower body burn. Strength training with a little bit of power. Let's stretch it out. Challenge your balance here. Okay, you're gonna go standing on your left leg. Pull that right heel up towards the glute. Okay. A lot of times you think about how far pull that heel back. Nope. Keep the hips square. Soft bend here and think about just slightly tilting your hips forward. That's where you get that. Tilt the hip slightly forward. Okay. Can you reach that left arm up? Hold here for four. Three. Two. Set it down. Step wide. Yogi. Squat hands. Come to the heart. Sink it down. Elbows find the inner thighs. You just shake it out. Nice work, you guys. I'm so proud of you. That was tough stuff. Those three pulse lunges. I'll tell you what, I didn't even say my holy bananas on the squat jumps. But that's where it was supposed to be. Okay, if you feel good about your heart rate, plant the hands to the ground. Send the hips high. Hello, hammies and deadlifts. Shake, shake, shake. Roll all the way up standing on your right leg. Can you balance? Can always find a countertop of stool. Bring it in. Pull that heel towards the glute. And tuck your tailbone slightly towards me. Soft bend in the standing leg. Hello, quads. There they are. We hit it all. You guys. Lower body, lower body. Burn. Grab those heavy dumbbells. Come back and do this again. It's a solid one. 6. Good lower body moves. Can you put that arm up? Hold for four. Three. Two, one. This time, step nice and wide. We're gonna go pulse 2. Switch pulse to hit those inner thighs. Still sitting those hips back. Nice little inner thigh stretch. I like it. Yeah. Shake it out. Whoo. You guys earned it. That was a tough one. Two more each way. Pulse two. Switch pulse. Last one, last one. Pulse two. Other side. Pulse two. Now we're gonna do a nice little forward fold so your toes face me. Forward fold. Walk those fingertips away from the body. Nice forward fold. Hello, hammies. Oh, that feels good. Just take a good forward fold. Now walk your hands back between your feet. And now walk your hands over to one side of the body. Can you reach for the outside of your shoe? Oh, yes. Nice work, you guys. I hope you love this lower body workout. Other side, outside of the shoe. We've got a lot more lower body workouts on the blog. Whether you're at strength or cardio, I love a good lower body. That is my strong point. Roll all the way up. So we have lower body workouts, but we also have upper body. Because I am working on challenging that upper body strength. Whether you want upper body hit or upper body strength or total body, we got it all for you. So come back, do this workout again. Awesome job. Thanks for joining me more workouts at nourishmovelove. Com. Have a great day.