Lower Body

This 16 minute workout is perfect when you need a quick lower body workout! Remember, working the larger muscles of the lower body will help you BURN MORE FAT. So adding in quick routines like these are a great way to boost your caloric burn!

This glute focused leg circuit consists of 3 SUPER EFFECTIVE exercises:

Dumbbell Glute Bridges

Reverse Lunge- Knee Up

Staggered Stance Deadlift

You will need one pair of medium-heavy dumbbells. I'm using a pair of 15 lb weights.

For this glute focused routine, I decided to make a standing routine. It's only 15 minutes, so the perfect workout to add on, to do at lunchtime, while traveling, or while the baby is napping! I'm using a Hip Circle band (fabric), but you can use a rubber mini loop band if that's all you have. The fabric bands just stay in place better. 

I'm using a hip circle band for this workout. It's a fabric band. But if you only have a rubber loop band, that will work too! You can order a hip circle band here:  https://markbellslingshot.com/collections/hip-circles or you can get knock offs on Amazon or in some stores. 

Since this band is thicker, we won't be doing AS MANY reps as we would with the thinner, rubber bands. I recommend using a light or medium fabric band (not too heavy) so that you can get proper range of motion and muscle activation.

This routine is only 19 minutes, so it's the perfect add on workout or if you're short on time. 

After YEARS of experience training clients and discovering which exercises work best for my own results, these are the 4 BEST moves for the glutes using a pair of dumbbells.

Beginners start with 8lbs-10 lbs. I'm using a pair of 20s. Try to push yourself to use heavier weight on the 3rd and final set.

This 32 minute workout addresses the entire lower body without even standing up! All you need is a mat! This is perfect for those who have knee issues or injuries that don't allow them to do squats or lunges. 

This is by far one of the most popular series of workouts on my site! With this Great Glutes 6 routine I made it shorter (22 minutes) and programmed it as a circuit of 4 different types of bridging movements repeated twice through. The glute bridge (and any variation of) is the BEST way to actually BUILD a great set of glutes!

I have put together a 22 minute circuit of 3 of my favorite leg exercises! You will repeat this circuit 3 rounds. My butt was sore for 3 days after filming this! You will need one heavy weight (I'm using a 30 lb dumbbell) and a pair of dumbbells (I'm using 15 lb dumbbells). If you're limited in your dumbbell selection just use whatever you have. Beginners: use no weight

This 25 minute booty blasting routine uses a medium mini loop band. The entire routine is done standing so it's perfect for a quick lunchtime workout or while traveling or while the baby is napping!

This workout is pretty simple but super effective! 8 minutes of bridges. I HIGHLY recommend doing this quick routine when you're short on time. Mommies, this is the perfect one to choose when you're too tired to do an intense workout, but you want to squeeze in a quick, booty workout! This is also great for anyone who struggles with low back pain. Start doing these moves regularly!