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lower body toning workout

It’s starting to get a little bit warmer out here in PA, and that means only one thing…it’s almost shorts weather!

If the thought of ditching your sweatpants for shorts terrifies you, don’t worry! I’ve got you covered with this lower body workout.

I designed this workout to target all areas of the lower body, which extra emphasis on the glutes, quads, and hamstrings. But don’t worry if you also start to feel it in your abs and shoulders too (that’s just a little bonus for you guys!).

Before we get into the workout, let me explain the format. You will be doing everything in supersets. All that means is you will be performing the two exercises back-to-back, with minimal (or no) rest in between. So let’s take the warmup for example. You will before 15 air squats and then immediately do 15 bridges. Then you will repeat that two more times, for a total of three rounds.

Okay now let’s get started!

Lower Body Workout:


Number of Sets

Number of Reps


Air squats

3 sets 30 seconds
Superset #1:

Goblet squats
Stiff-legged deadlifts

3 sets 15 reps
Superset #2:

Overhead walking lunges
Single leg deadlift

3 sets 15 reps each leg
Superset #3:

Speed skaters

3 sets 15 reps
(double for speed skaters)
Superset #4:

Lateral lunges
Single leg glute bridges

3 sets 15 reps each leg

All you need for this workout is a pair of dumbbells! (I highly recommend Bowflex adjustable dumbbells for a wide variety of weights. I did a full review of them HERE) If you’re unfamiliar with any certain exercise, just type the name into Google/YouTube, or comment below! I made sure to use very common names so that you can easily look them up.

I recommend doing this workout 1-3x a week. If possible, increase the weight you use slowly over time. But always make sure to have proper form when preforming each exercise! You’ll be ready to rock those shorts this summer in no time! Ready for more?! Then check out my Lean Strength 8 Week Workout Guide. It has 8 weeks of workouts to help you burn fat, build lean muscle, and increase strength!

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