20 Min Lower Body Weights With Dumbbells (Beginner-Friendly!) | Work Thighs, Glutes, Hamis, Calves

Welcome to your 20 Minute Lower Body Weights For Beginners today!

You will work your thighs, inner thighs, glutes, calves and hamstrings with this routine, so grab your dumbbells and let’s go!

You Need:
2 x Dumbbells (for your reference I am using 5 kg/11 pounds each hand)

You may be able to use much heavier ones, but do go with what’s right for you today. If you are totally new to weights and have never done them before or had a break for a long time, start lighter then build up.

The great thing is that this routine is suitable for more advanced people aswell - as you will simply use heavier weights but still follow the structure.

FORMAT:
12-15 reps (3 x sets each exercise)
30 second break in between

This is a great way to build your muscular endurance and baseline strength.

Here are your exercises:

1 - SQUATS
2 - DEADLIFTS
3 - CALF RAISES
4 - WIDE SQUATS

Keep good technique with a strong core, tall alignment through the spine,

Try these effective workouts to compliment this routine:
20 MIN UPPER BODY WEIGHTS :    • 20 Min Upper Body Weights (Beginner) ...  
15 MIN POSTURE STRETCH & RELEASE FOR NECK, SHOULDERS, UPPER BACK :    • 15 Minute Posture Specific Stretch Ro...  

Post in the comments once you have done this routine.
Keep up the great work amazing people :-) Reach out if you need any help!

Vanessa Bartlett xx
https://vanessabhealth.com/
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