By popular demand, here’s a 🔥 leg day you can do at home using a single dumbbell!

Equipment:

• Mini-band (if available)

• Medium-heavy dumbbell or kettlebell (I’m using a 20-lb dumbbell)

WORKOUT DEETS 👇

🍑 Glute Activation: 40s on // 10s rest

• Donkey Kick (R)

• Straight Leg Pulses (R)

• Rainbow Kickback (R)

• Side Lying Leg Lifts (R)

OTHER SIDE

• Donkey Kick (L)

• Straight Leg Pulses (L)

• Rainbow Kickback (L)

• Side Lying Leg Lifts (L)

30s WATER BREAK

(Grab a medium-heavy dumbbell or kettlebell!)

🦵 Unilateral Circuit 1: 45s on // 15s rest

• Split Squat (R)

• Lateral Lunge (R)

• Side Step Goblet Squat (R)

• Staggered Stance RDL (R)

• Sprinter Lunge (R)

OTHER SIDE

• Split Squat (L)

• Lateral Lunge (L)

• Side Step Goblet Squat (L)

• Staggered Stance RDL (L)

• Sprinter Lunge (L)

30s WATER BREAK

🦵 Unilateral Circuit 2: 45s on // 15s rest

• Single Leg Calf Raise (R)

• Pendulum Lunges (Forward + Reverse Lunge) (R)

• Single Leg Deadlift (R)

• Goblet Curtsy Lunge (R)

• Half Kneel to Stand & Kick (R)

OTHER SIDE

• Single Leg Calf Raise (L)

• Pendulum Lunges (Forward + Reverse Lunge) (L)

• Single Leg Deadlift (L)

• Goblet Curtsy Lunge (L)

• Half Kneel to Stand & Kick (L)

COOL DOWN

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