Скачать или смотреть 20-Minute Lower Body Strength at Home | Functional Strength Training

Torch fat, build muscle, and move better in just 20 minutes with this intense lower body strength workout using only a set of heavy dumbbells. This isn’t just about aesthetics—it’s functional training that strengthens your glutes, quads, and hamstrings, for real-life strength and movement. 💥

Whether you’re training for fat loss, performance, or just want to feel strong and capable—this primarily standing workout delivers. Expect lower body power and a serious burn.

🏋️‍♀️ Equipment: Just one heavy set of dumbbells
🔥 Functional strength + fat-burning focus
💡 Great for at-home fitness routines
📈 Progressively build lower body strength and tone
🙌 Designed for women and moms but effective for anyone

Let’s train smart and sweat hard. Hit play and let’s go!

▶️ TIMESTAMPS

00:00 Introduction
Lower body workout
Heavy dumbbells recommended
2 blocks of work repeated twice each
2 strength exercises, 2 cardio exercises within each block
40 seconds on 20 seconds off for the strength exercises, 30 seconds on 30 seconds off for the cardio exercises

00:30 Warm Up

02:34 Block 1
Reverse lunge with knee drive
Sumo goblet squat
Jump lunges or reverse lunge with hop
Jump squats with double pulse

10:34 Block 2
Dumbbell deadlift
Weighted step ups
Speed skaters
Fast feet out out in in

18:04 Cooldown

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