20 Min Lower Body Weights With Dumbbells (Beginner-Friendly!) | Work Thighs, Glutes, Hamis, Calves
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- Опубликовано: 1 окт 2024
- Welcome to your 20 Minute Lower Body Weights For Beginners today!
You will work your thighs, inner thighs, glutes, calves and hamstrings with this routine, so grab your dumbbells and let’s go!
You Need:
2 x Dumbbells (for your reference I am using 5 kg/11 pounds each hand)
You may be able to use much heavier ones, but do go with what’s right for you today. If you are totally new to weights and have never done them before or had a break for a long time, start lighter then build up.
The great thing is that this routine is suitable for more advanced people aswell - as you will simply use heavier weights but still follow the structure.
FORMAT:
12-15 reps (3 x sets each exercise)
30 second break in between
This is a great way to build your muscular endurance and baseline strength.
Here are your exercises:
1 - SQUATS
2 - DEADLIFTS
3 - CALF RAISES
4 - WIDE SQUATS
Keep good technique with a strong core, tall alignment through the spine,
Try these effective workouts to compliment this routine:
20 MIN UPPER BODY WEIGHTS : • 20 Min Upper Body Weig...
15 MIN POSTURE STRETCH & RELEASE FOR NECK, SHOULDERS, UPPER BACK : • 15 Minute Posture Spec...
Post in the comments once you have done this routine.
Keep up the great work amazing people :-) Reach out if you need any help!
Vanessa Bartlett xx
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⭐️Hey Friends! Join me for this 20 min lower body workout using dumbbells💪 You can look forward to feeling your glutes, thighs, hamstrings and calves work. Grab the weights that are best for you, let me know how you go! 😀🙏
Whoop-whoop!! 👍😁 Great work out! I used 2 8-lb dumbbells which gave me a good challenge without being too much. Thank you Vanessa!!
The best things about this 14 day plan are the accountability and the schedule. Even if I need to skip a day or change the order slightly, I have only 14 to choose from, and it's easy to keep track of which ones I've done already. I plan to go through these 14 for several cycles over the next couple of months!! I'm loving them!
Great job Kirsten 👌🏆💯 You are doing so well at pushing when you can but pulling back when you need to 👌😀 Great job! Really proud of you. And yes for sure, use the weights that are best! Woohoo! Awesome accountability here👏👏👏👏👏
I think, week 4 for lower body weights workout, I was feeling rather energized this Friday mid-afternoon. Normally Friday is a rest day, but I will turn Sunday into a stretch & meditation. I wanted to take advantage of energy, just small switch up for week. I was right with you for the 4 exercises at 3 sets with 15 reps. The 30 second rest reminder is appreciated. Great before and post routine stretches. Thanks Vanessa 😊❤️
Yes, I like Sunday as the stretch and meditation too 😉🙌🧘♀️ Good to balance out a busy week! I say go with the energy too, use it when you have it and it feels right ✅️ Good job! You may need heavier weights for this soon 💪
We took a 1.6 mile outdoor walk+gardening, then I did day 1 of lower body weights. I was with you on first 3 exercises of 3 sets with 15 reps. I was with you for wide squats 3 sets of 15 reps. The exception was I held both weights low. I used 5# weights in each hand. Love the warm up & cool down and rest reminder. Thanks Vanessa 😊❤️
Nice to put it altogether with the warm up and cool down 🤗✨️🙌 I can't do it any other way ! Keep that low movement happening up and down and get a good range ok 💯😉 You are doing superbly!
We took a 1.5 mile outdoor walk+about 3/4 mile addition in outdoor play & picking flowers. Then I completed week 2 lower body weights workout while Gabe power napped before breakfast. I was right along with you, 4 exercises at 3 sets with 15 reps. Thanks for the rest between sets reminder, and the gentle before & after stretches. Thanks Vanessa 😊❤️
Hi to Gabe ✨️🤗 Good job on today's routine! Keeping up really well 💫👌🏆 You are balancing it out nicely with your daily work and daily life too, great job.
Knees are still hurting during squats but I always enjoy this workout. Putting my weights down to compare in the future. 30, 50, 20, 20
Try wider squats Steph, and tighten glutes as you do the move. Also changing the foot position may help here, slightly more outward toe position and wider legs may help this 😀🙌 Let me know if that works for you! Great job putting down your weights too 😉🏆💪
I love this lower body workout! I feel different muscles working with this one than I do with the loop band glute and leg workout. Feels great to change it up and keep my body guessing! 🤣👍 thank you Vanessa!!!
Excellent Kirsten 👌🔥😀 Really proud of you and love that you can feel different muscles from the bands! Let's keep up that variety for you and I look forward to seeing your combos of videos in the coming weeks 🤗✨️
Easy done - skipped cardio (again!) because we had a big lunch out for hubby’s birthday - but I’m 11 days alcohol free - so pretty happy that I squeezed a workout in on a ‘party’ day
Great work this January 👏 👍 😀 You are doing so well and being accountable, doing what you can. I think it's also good you got in a workout on a party day 💪
Great to do this today and excited about my new split weight program coming up in February - thanks for good chat today VB - feeling much more motivated now 😂
Amazing Arlene ⚡️ You are doing great! Good job getting this in today 👏 👏👏👏 Which weights are you using for this now?
Couldn’t face cardio today so went for the weights with some light cardio during the active rest - felt really good - still using 3kg weights - could definitely move up to 4kg on lower body
I like that adjustment 👌🔥😀 Great job Arlene 👍 Definitely use those heavier weights where you can, excellent job on the improvements, keep it going this week ok 😉✅️
All done - swapped Wednesday for Tuesday as misjudged time at end of day - will do Tuesday’s 40 min session tomorrow!
Sure Arlene 😉✅️ Totally fine to switch up your schedule! Hope the week is going well 🙏
Yesterday upper body then yoga - today lower body then yoga - I’m on a roll
How are you feeling doing the two Arlene ? Great job 🫶😀🙌🔥
A new one and a short one - great to follow on from yesterday’s upper body weights - did knees up during rests for 2nd half to keep heart rate up - weekend here I come!
I love your cardio inclusions during rest 😀💪 You are really picking things up, excellent work and great idea for others to do this too!
Great chat today - so decided to do lower body earlier in the day - more energy - completed with 6kgs throughout
Good job! I see 7kg on the horizon, have we gotten there 😉💯
did this today , increased weight from 5lbs to 8 lbs per hand in for all exercises felt good.
Well done today Nada! Let's keep up that positive momentum!!
Quick, simple and effective :) Liked this one.
Yessss 👏👏👏👏👏 Great work and well done on really good accountability here on the channel 🏆🏆🏆
Getting back into it today - used 6kgs throughout
Good job Arlene!! this is a great effort for all the exercises:) You are getting stronger all the time, well done on your consistency :)
Thank-you Vanessa, loved seeing new videos. 👍
Great 😀 Hope the lower body felt this one 👌💪 Check the COMMUNITIES tab I just posted an update on things 🔥
Completed with 7kg today -
WOW! Excellent work Arlene 👏👏👏👏👏 Keep ti going and get into the movements with excellent technique to really feel it ok :)
That was harder than it looks. My legs are feeling it! Love your videos !!!
Hi there Jane 😀🙌 Thank you for your comment! Really proud of you completing this routine 🏆 Yep you should feel it in the lower body, well done. So happy you are enjoying the videos here! Tell me, what are you wanting to work on right now? Let me know and I'd love to give you some guidance if you like 🙌
@@Vanessabhealthtv You are so kind! I am trying to work on some left shoulder pain I started experiencing recently. I do not know what caused it. Possibly sleeping on that side or too much time playing violin which is awful for body mechanics. I have been doing your band videos for upper body, back and rotator cuff for several days now, and they are helping ! I am glad I found your channel and am going to continue to explore it. I also love doing yoga and stretching, but I need to work on weight training as I am loosing muscle mass as I enter middle age. 🙂
Great looking Guns Vanessa, Love to Armwrestle You 💪
Haha that's funny, I do only basic weights and am not a muscle bound strong person haha 😜😜😜😜 I do a bit of this to balance out my other fitness routines and add a little challenge 😄 Hope you are enjoying the routines!
@@Vanessabhealthtv
Yep Vanessa Nice workout routines, I'd take it easy on You in an Armwrestle, Thumbs Up Vanessa 👍👍❤😉💪
Interesting with the weights. Felt pretty easy, but will see how the glutes will feel tomorrow. Thanks for a new challenge!
Well done Astrid 🙌🔥 Glad you are giving the weights ago now! Yesssss 🏆 Time to diversify! How did you feel two days after?
@@Vanessabhealthtv not much actually, but I will do it many more times!
Nice video 😮😮😅😅😅😊😊
Thank you! Glad you are feeling awesome today 😀
Did 30, 50, 25, 25 tonight.
Great efforts Steph 😀🏆 Well done today and recording how you went. Keep it up 🔥
This was soooo good ❤
Excellent Suvadra 🔥😀 Really happy you liked this! Have you done it again?
Completed with 5kg weights today -
Goud Vanessa B 🙂
Hi Hakim🤗 Great work completing this routine, keep it up💯🏆
I have been through a lot of follow along workouts and I find yours the best! Love them!!!
Hi Shani 🤗 Great to hear from you! Really appreciate your comment! Glad you like the videos this style, have you a done a few of them? Please do comment on each one so I can see your progress and answer any questions you have🙌💯 Keep it up Shani! Reach out if you need any help ok💪👌
@@Vanessabhealthtv I have done lots…..only started my fitness programme since mid May. Love the resistance bands workouts too as I am especially looking at strength building exercises. My husband also joins in with me 😊
@@shaniclayton5279 oh wow a big hello to your husband too👌🙌 good job both of you doing all those routines! Please do continue to post on each video you complete with how you felt, muscles worked, etc so I can see ! Love hearing from you💯🤗 Keep it up Shani! Could you pop over to my Facebook page m.facebook.com/vanessabhealth (Vanessa B Health) and write up a review on the benefits you are experiencing please👌🙌 Please do reach out anytime if you have questions or need any help ok!
@@Vanessabhealthtv sorry....I don't have Facebook....otherwise I would 😉
@@shaniclayton5279 All good, thank you! Appreciate the comment 🙏 If you post on each video you do here that is amazing with how you felt etc 💪🤗 Reach out if you need anything 😀