Uploaded July 2026 | Updated September 2026, 2 weeks ago
This 30 minute lower body dumbbell workout targets your legs and glutes with 25 no-repeat moves — designed specifically for women who want real strength results at home.
We're doing 45 seconds of work with a 20-second break and using moderate to heavy weights to build strong legs, lift glutes, and support healthy bone density. This is a complete leg day — no fluff, no filler.
🏋️ WHAT'S INCLUDED:
✅ 25 no-repeat lower body moves
✅ 45 sec work / 20 sec rest format
✅ Squats, lunges, RDLs, hip thrusts, curtsy lunges & more
✅ Modifications shown throughout
✅ Full warm-up + cooldown
✅ Weights used: 12.5–45 lbs (you pick what challenges you)
Equipment: Dumbbells + optional low bench or mat
This workout is perfect for women 40+ who want to build lower body strength, protect bone density, and actually feel the difference in their glutes and legs. Whether you're at the beginner or intermediate level, there are options for you.
🦘5-Min Jump Training for Bone Density youtu.be/76IMK403-Lw?si=IHW-v8izBjWv1nvO
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days 👉 my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member: youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here: michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
CHAPTERS:
0:00 – Intro & What to Expect
0:43 – Warm-Up: Sumo Squat + Sweep
1:11 – Lunge + Hamstring Reach (Right)
1:45 – Lunge + Hamstring Reach (Left)
2:14 – Crescent Knee
2:45 – Moving Squat
3:15 – Kick March
3:47 – Bodyweight Sumo Squat
4:57 – Sumo Squat Heels Lifted + Abduction
5:55 – Goblet Squat (Moderate-Heavy)
7:07 – Lunge + Rear Leg Lift (Right)
8:14 – Lunge + Rear Leg Lift (Left)
9:19 – Out-In Squat (Right Leg Stable)
10:34 – Out-In Squat (Left Leg Stable)
11:28 – Weighted Sumo Squat
12:32 – Romanian Deadlift (RDL)
13:30 – Single Leg RDL / Kickstand RDL (Right)
14:40 – Single Leg RDL / Kickstand RDL (Left)
15:47 – Hip Thrust / Glute Bridge
16:48 – Single Leg Hip Thrust / Bridge (Right)
17:57 – Single Leg Hip Thrust / Bridge (Left)
19:03 – Bridge Walk-Out
20:06 – Clamshell (Right)
21:08 – Clamshell (Left)
22:17 – Straight Leg Lift on All Fours (Right)
23:24 – Straight Leg Lift on All Fours (Left)
24:29 – Reverse Lunge Off Bench / Mat (Right)
25:47 – Reverse Lunge Off Bench / Mat (Left)
26:37 – Curtsy Lunge (Right)
27:44 – Curtsy Lunge (Left)
28:49 – Weighted Sumo Step-In
29:53 – Squat + Jump (Finisher)
30:58 – Cooldown + Stretching
DISCLAIMER:
Always consult your physician before beginning any fitness program. All content on this channel is for informational and educational purposes only. Michelle Briehler is not liable for any injury or harm sustained while following along. Perform all exercises at your own risk.
This 30 minute lower body dumbbell workout targets your legs and glutes with 25 no-repeat moves — designed specifically for women who want real strength results at home.
We're doing 45 seconds of work with a 20-second break and using moderate to heavy weights to build strong legs, lift glutes, and support healthy bone density. This is a complete leg day — no fluff, no filler.
🏋️ WHAT'S INCLUDED:
✅ 25 no-repeat lower body moves
✅ 45 sec work / 20 sec rest format
✅ Squats, lunges, RDLs, hip thrusts, curtsy lunges & more
✅ Modifications shown throughout
✅ Full warm-up + cooldown
✅ Weights used: 12.5–45 lbs (you pick what challenges you)
Equipment: Dumbbells + optional low bench or mat
This workout is perfect for women 40+ who want to build lower body strength, protect bone density, and actually feel the difference in their glutes and legs. Whether you're at the beginner or intermediate level, there are options for you.
🦘5-Min Jump Training for Bone Density youtu.be/76IMK403-Lw?si=IHW-v8izBjWv1nvO
⭐ Want workouts designed to get serious results?
Join me inside my fitness app where you'll find guided programs, exclusive workouts, and progress tracking to help you stay consistent.
You can try the app FREE for 7 days 👉 my.playbookapp.io/michelle-briehler
😉 Not ready for the app yet?
You can also join my YouTube Membership, where I drop new workouts regularly and members get access to even more workouts.
👉 Become a Member: youtube.com/c/MichelleBriehler/join
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for my newsletter to get your FREE workout calendar and wellness tips:
👉 Subscribe Here: michellebriehler.com/#
📲 STAY CONNECTED
🔔 Subscribe for new workouts every week: youtube.com/@MichelleBriehler
📸 Instagram: instagram.com/michellebriehler
📘 Facebook: facebook.com/MichelleBriehler.FIT
🎵 TikTok: tiktok.com/@michellebriehler
🌐 Website: michellebriehler.com
🛍 FAVORITES & RECOMMENDED GEAR
💬 My Amazon Storefront: amazon.com/shop/michellebriehler?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfmichellebriehler_75YS49N9GH6A93ZWQW3T
CHAPTERS:
0:00 – Intro & What to Expect
0:43 – Warm-Up: Sumo Squat + Sweep
1:11 – Lunge + Hamstring Reach (Right)
1:45 – Lunge + Hamstring Reach (Left)
2:14 – Crescent Knee
2:45 – Moving Squat
3:15 – Kick March
3:47 – Bodyweight Sumo Squat
4:57 – Sumo Squat Heels Lifted + Abduction
5:55 – Goblet Squat (Moderate-Heavy)
7:07 – Lunge + Rear Leg Lift (Right)
8:14 – Lunge + Rear Leg Lift (Left)
9:19 – Out-In Squat (Right Leg Stable)
10:34 – Out-In Squat (Left Leg Stable)
11:28 – Weighted Sumo Squat
12:32 – Romanian Deadlift (RDL)
13:30 – Single Leg RDL / Kickstand RDL (Right)
14:40 – Single Leg RDL / Kickstand RDL (Left)
15:47 – Hip Thrust / Glute Bridge
16:48 – Single Leg Hip Thrust / Bridge (Right)
17:57 – Single Leg Hip Thrust / Bridge (Left)
19:03 – Bridge Walk-Out
20:06 – Clamshell (Right)
21:08 – Clamshell (Left)
22:17 – Straight Leg Lift on All Fours (Right)
23:24 – Straight Leg Lift on All Fours (Left)
24:29 – Reverse Lunge Off Bench / Mat (Right)
25:47 – Reverse Lunge Off Bench / Mat (Left)
26:37 – Curtsy Lunge (Right)
27:44 – Curtsy Lunge (Left)
28:49 – Weighted Sumo Step-In
29:53 – Squat + Jump (Finisher)
30:58 – Cooldown + Stretching
DISCLAIMER:
Always consult your physician before beginning any fitness program. All content on this channel is for informational and educational purposes only. Michelle Briehler is not liable for any injury or harm sustained while following along. Perform all exercises at your own risk.
