Sculpt Your Legs And Butt With This 20-Minute Dumbbell Lower-Body Strength Workout

How to:

1. Stand with feet hips-width apart and arms bent at sides.
2. Simultaneously swing your arms as if turning a jump rope while jumping with alternating feet.

How to:

1. Start standing with feet shoulder-width apart and elbows bent at a 90-degree angle.
2. Lift your right leg and bend the knee, circling it in, up, and around.
3. Place your right foot back in the same spot.
4. Lift your left leg and bend the knee, circling it in, up, and around.
5. Place your left foot back in the same spot. That's 1 rep.

How to:

1. Stand with feet hip-width apart holding a dumbbell at your chest at one end of your mat.
2. Squat down halfway so your thighs are almost parallel with the floor.
3. Maintain the squat position and engage core, as you step out with your right foot.
4. Step your left foot to the right so you're back in that starting squat stance, keeping your weight in your heels.
5. Continue taking lateral squat steps to the right until you reach the end of the mat.
6. Repeat back to the left, moving step by step to the other end of the mat.
7. Continue alternating.

How to:

1. Stand with your feet wider than shoulder-width apart with toes pointed slightly out, holding a dumbbell at chest level with both hands.
2. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
3. With your weight in your heels, push yourself up to the starting position. That's 1 rep.

How to:

1. Stand with feet shoulder-width apart and knees slightly bent, holding a dumbbell in each hand in front of your legs with your palms facing thighs.
2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Keep a slight bend in your knees to avoid locking out the joint.
3. Squeeze your glutes as you drive your hips forward to return to the starting position.After you stand tall, lift your heels off the ground and engage your calves for stability.
4. Lower your heels back to the mat to return to the starting position with feet flat on the ground. That’s 1 rep.

Tip: When completing the deadlift, focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement (straight line from head to tailbone).

How to:

1. Stand with feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step one leg back, lowering into a lunge by bending both knees about 90 degrees, keeping good posture and abs engaged.
3. With control, return to your starting standing position.
4. Repeat with the opposite leg.
5. Continue alternating.

How to:

1. Lie on the mat faceup with your knees bent and feet flat on the floor
2. Hold a single dumbbell with both hands above your chest.
3. Press into your heels to raise your hips up toward the ceiling until you form a straight line from knees to hips to head.
4. Maintaining the hip position, raise your right foot a few inches off of the floor.
5. Lower it back to the floor.
6. Repeat on the left.
7. Continue alternating.