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Free Moderate Workout

Sexy Stems

Moderate   25 minutes

Target Areas: Lower Body

Equipment: Dumbbells, Box or Step

Sexy Stems
Tags
Home Gym Workouts Lower Body Workouts Dumbbell Workouts Box / Step Workouts
Description

If you want sexy legs, here's a great start! A dynamic lower body warm up kicks off this workout, followed by a leg strength focus and finally a leg burnout. This workout is not for the faint of heart and will make you earn those sexy stems. You will need a pair (or pairs) of moderate-heavy weighted dumbbells. Go get those legs girl!

Exercises

Set 1: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
45 seconds
Torso Twists
Torso Twists
30 seconds
Rest
Rest
10 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
45 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
45 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
10 seconds
Side Squats
Side Squats
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Rest
Rest
10 seconds
Over Over Unders
Over Over Unders
45 seconds
Side Shuffles
Side Shuffles
45 seconds
Rest
Rest
10 seconds
Clock Lunges
Clock Lunges
45 seconds
Carioca
Carioca
45 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Rest
Rest
10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Rest
Rest
10 seconds
Horizontal Goblet Squats
Horizontal Goblet Squats
1 minute
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Rest
10 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Rest
Rest
20 seconds

Set 3: 1 round
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
45 seconds
Transition
Transition
10 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Rest
Rest
10 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
45 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
45 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
45 seconds
Keep your abs drawn in and your upper body straight as you lunge forward.
Rest
10 seconds
Dumbbell Left Split Jumps
Dumbbell Left Split Jumps
30 seconds
Keep the dumbbells by your side as you lunge forward, stepping one foot out in front.
Transition
10 seconds
Dumbbell Right Split Jumps
Dumbbell Right Split Jumps
30 seconds
Rest
Rest
20 seconds

Set 5: 1 round
Pop Squats
Pop Squats
50 seconds

Appears In

butt & legs
Butt & Legs

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Quickdraw Adjustable Dumbbells
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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

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abs & core

Abs & Core

bodyweight

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youtube

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community created

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weightlifting

Weightlifting

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HIIT

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Toning

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Full Body

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