Dumbbell Workouts: The 15-minute Dumbbell Workout for Girls

BOOTY BLITZER!

Give your legs and bottom a firm push in the right direction with this challenging yet effective circuit.

DUMBBELL SWING

Reps: 40 (20 each side)

Works: Inner thighs, glutes,quads and core

O Stand with your feet wider than shoulder-width apart, holding a dumbbell in one hand (A).

O Slightly bend your knees and sit your bottom back and as you swing the dumbbell between your legs (B).

O Extend your legs and push your hips forwards as you raise your arm and pass the dumbbell to your opposite hand. Repeat.

Dumbbell Workouts: The 15-minute Dumbbell Workout for Girls Photo Gallery



CURTSY LUNGE

Reps: 20 (10 each leg)

Works: Quads, inner thighs, glutes and core

Dumbbell Workouts: The 15 minute Dumbbell Workout for Girls

Stand tall with your feet hip-width apart.

Cross your left leg behind your right and lower into a curtsy lunge, reaching your right hand to the floor (A).

Quickly stand back up (B) and repeat on the other side (C). That’s one rep. Do 20 reps in total, alternating sides each time.

Dumbbell Workouts: The 15 minute Dumbbell Workout for Girls

SUMO SQUAT

Reps: 25

Works: Quads, inner thighs and glutes

Stand with your legs more than shoulder-width apart and feet at a 45° angle, holding a dumbbell with both hands in front of you (A).

Drawing your belly button towards your spine to engage your core throughout the move slowly drop down into a squat, making sure your knees don’t go past your toes (B).

Push back up through your heels to the starting position.

Dumbbell Workouts: The 15 minute Dumbbell Workout for Girls

DEADLIFT

Reps: 30

Works: Quads, hamstrings, glutes and lower back

Grab a pair of dumbbells and stand with your feet a little wider than hip-width apart, knees slightly bent. Hold the weights in front of your thighs as shown (A).

Maintaining a neutral spine, hinge forward from your hips, reaching the dumbbells down until your torso’s almost parallel with the floor (B).

Use your glutes to raise your body back up to standing, then lower down again.

Dumbbell Workouts: The 15 minute Dumbbell Workout for Girls

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