A set of dumbbells is definitely recommended for this workout. You can adjust your weight as needed. In the pictures I show the before and after action movement of the exercise. Pick your dumbbell weight. I use 15lbs here. The dumbbells I use can be found here.

Exercise #1: Squats





Exercise #2: Lunges

Exercise #3: Split Squats

Exercise #4: Curtsy Lunge

Exercise #5: Pile Squats

Exercise #6: Side Lunges

Squats [10 reps | 3 rounds]

  • Start in a standing position.
  • Begin my lower into a seated position. Stick your butt out.
  • Don’t hover or hunch your back. Keep your eyes focused in front of you.
  • Hamstring and calf should be at a 90 degree angel.


Lunges [10 reps | 3 rounds]

  • Start in a standing position.
  • Begin by stepping one leg back and bending both front and back leg
  • Both front and back leg should be in a 90 degree bend
  • Keep your torso straight
  • Engage your core and roll your shoulders back


Split Squats [10 reps | 3 rounds]

  • Similar to a traditional lunge but instead back leg is elevated and bends
  • Find a stool, chair, bed, sofa, or any other object that you can place the front of your foot on
  • Stand up straight and then bend both your front and back leg in a 90 degree bend
  • Bend both legs simultaneously

Curtsy Lunge [10 reps | 3 rounds]

  • Similar to a lunge
  • Begin in a standing position
  • Instead of bringing one leg straight back, take it back at an angle

Pile Squat [10 reps | 3 rounds]

  • Use only one weight and hold it with both hands
  • Keep torso straight
  • Begin with your wider than shoulder-width apart
  • Squat down, bend your knees until your thighs are parallel to the ground
  • Go up and down in this position for 10 reps


Side Lunges [10 reps | 3 rounds]

  • Begin in a standing position, knees and feet touching
  • Take a large step to the left and bend your left leg
  • Keep your right leg straight

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Also a great warmup workout prior to this workout is a HIIT based workout. Read more here on the benefits of HIIT!

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