Uploaded August 2026 | Updated September 2026, 2 weeks ago
This 35-minute lower body dumbbell workout is built to strengthen your glutes, hips, and legs with heavy, no-repeat movements — slowed down for maximum control and every rep counts. Designed for women over 50 who know that strong legs mean stronger bones, better metabolism, and real functional independence.
🔥 WHAT WE'RE DOING:
2 blocks | 14 moves | 50 seconds on | 20-second transitions
No repeat | Heavy dumbbells | Slow and controlled tempo
This is a leg day you won't want to skip. We're going heavy, focusing on technique, and hitting every angle of the lower body — glutes, hamstrings, quads, hips, and calves — in one complete session.
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 15–50 lbs)
✔ Bench
✔ Yoga mat
✔ Heel wedges (optional — light dumbbells under heels work too)
If you're using your Apple Watch or fitness tracker, set it to Traditional
Strength Training.
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:35 – Warm Up (Throw Down + Reach, Twist, Lunge + Twist, Hamstring Sweep, Sumo, Quad Stretch)
03:28 – Move 1: Wide Sumo Squat
05:02 – Move 2: RDL (Romanian Deadlift)
06:14 – Move 3: Goblet Squat
07:20 – Move 4: Single Leg RDL (Right)
08:30 – Move 4 Continued: Single Leg RDL (Left)
09:38 – Move 5: Heel Elevated Squat
10:52 – Move 6: Heel Elevated Lunge (Right)
12:02 – Move 6 Continued: Heel Elevated Lunge (Left)
13:12 – Move 7: Glute Bridge
14:23 – Move 8: Single Leg Glute Bridge (Right)
15:31 – Move 8 Continued: Single Leg Glute Bridge (Left)
16:39 – Move 9: Donkey Kicks (Right)
17:50 – Move 9 Continued: Donkey Kicks (Left)
19:02 – Move 10: Forearm Plank Alternating Leg Lift
20:10 – Move 11: Hip Thrust
21:44 – Move 12: Single Leg Hip Thrust (Right)
23:20 – Move 12 Continued: Single Leg Hip Thrust (Left)
24:18 – Move 13: Hip Thrust Hold + Abduction
25:18 – Move 14: Side Lying Hip Lift (Right)
26:37 – Move 14 Continued: Side Lying Hip Lift (Left)
27:45 – Curtsy Lunge (Right)
29:02 – Curtsy Lunge (Left)
30:09 – Bulgarian Split Squat (Right)
31:38 – Bulgarian Split Squat (Left)
32:34 – Lateral Squat Walk
33:41 – Heel Elevated Pulse Squat
34:44 – Calf Raises
36:07 – Wall Sit Finisher
37:41 – Cool Down (Sun Salutation, Single Dog, Lunge, Pigeon — both sides)
40:42 – Closing + App Info
📌 WHY LEG DAY MATTERS FOR WOMEN OVER 50:
Strong glutes and legs are your greatest asset as you age. They support bone density through weight-bearing load, protect your knees and hips, boost your metabolism, and are your number one defense against falls. As Michelle says: thick thighs save lives. Make this one a weekly staple and track your weights so you can progressively go heavier each time you come back.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, nutrition guidance, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
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⚠️ DISCLAIMER: Always consult your physician before beginning any fitness program. All content is for informational purposes only and is performed at your own risk. Michelle Briehler is not liable for any injury sustained while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made through them may earn a small commission at no extra cost to you. Thank you for supporting free content! 🧡
This 35-minute lower body dumbbell workout is built to strengthen your glutes, hips, and legs with heavy, no-repeat movements — slowed down for maximum control and every rep counts. Designed for women over 50 who know that strong legs mean stronger bones, better metabolism, and real functional independence.
🔥 WHAT WE'RE DOING:
2 blocks | 14 moves | 50 seconds on | 20-second transitions
No repeat | Heavy dumbbells | Slow and controlled tempo
This is a leg day you won't want to skip. We're going heavy, focusing on technique, and hitting every angle of the lower body — glutes, hamstrings, quads, hips, and calves — in one complete session.
💪 EQUIPMENT NEEDED:
✔ Variety of dumbbells (Michelle's range: 15–50 lbs)
✔ Bench
✔ Yoga mat
✔ Heel wedges (optional — light dumbbells under heels work too)
If you're using your Apple Watch or fitness tracker, set it to Traditional
Strength Training.
⏱ CHAPTERS:
00:00 – Welcome + Equipment Overview
00:35 – Warm Up (Throw Down + Reach, Twist, Lunge + Twist, Hamstring Sweep, Sumo, Quad Stretch)
03:28 – Move 1: Wide Sumo Squat
05:02 – Move 2: RDL (Romanian Deadlift)
06:14 – Move 3: Goblet Squat
07:20 – Move 4: Single Leg RDL (Right)
08:30 – Move 4 Continued: Single Leg RDL (Left)
09:38 – Move 5: Heel Elevated Squat
10:52 – Move 6: Heel Elevated Lunge (Right)
12:02 – Move 6 Continued: Heel Elevated Lunge (Left)
13:12 – Move 7: Glute Bridge
14:23 – Move 8: Single Leg Glute Bridge (Right)
15:31 – Move 8 Continued: Single Leg Glute Bridge (Left)
16:39 – Move 9: Donkey Kicks (Right)
17:50 – Move 9 Continued: Donkey Kicks (Left)
19:02 – Move 10: Forearm Plank Alternating Leg Lift
20:10 – Move 11: Hip Thrust
21:44 – Move 12: Single Leg Hip Thrust (Right)
23:20 – Move 12 Continued: Single Leg Hip Thrust (Left)
24:18 – Move 13: Hip Thrust Hold + Abduction
25:18 – Move 14: Side Lying Hip Lift (Right)
26:37 – Move 14 Continued: Side Lying Hip Lift (Left)
27:45 – Curtsy Lunge (Right)
29:02 – Curtsy Lunge (Left)
30:09 – Bulgarian Split Squat (Right)
31:38 – Bulgarian Split Squat (Left)
32:34 – Lateral Squat Walk
33:41 – Heel Elevated Pulse Squat
34:44 – Calf Raises
36:07 – Wall Sit Finisher
37:41 – Cool Down (Sun Salutation, Single Dog, Lunge, Pigeon — both sides)
40:42 – Closing + App Info
📌 WHY LEG DAY MATTERS FOR WOMEN OVER 50:
Strong glutes and legs are your greatest asset as you age. They support bone density through weight-bearing load, protect your knees and hips, boost your metabolism, and are your number one defense against falls. As Michelle says: thick thighs save lives. Make this one a weekly staple and track your weights so you can progressively go heavier each time you come back.
⭐ WANT A STRUCTURED PROGRAM?
Join Michelle's app for guided programs, progressive overload tracking, exclusive workouts, nutrition guidance, and a community of women cheering you on.
👉 Try FREE for 7 days: my.playbookapp.io/michelle-briehler
😉 NOT READY FOR THE APP?
Join the YouTube Membership for access to even more workouts:
👉 Become a Member: / michellebriehler
🗓️ GET WEEKLY WORKOUT CALENDARS
Sign up for the newsletter for your FREE workout calendar + wellness tips:
👉 michellebriehler.com
📲 STAY CONNECTED
🔔 Subscribe: / @michellebriehler
📸 Instagram: / michellebriehler
📘 Facebook: / michellebriehler.fit
🎵 TikTok: / michellebriehler
🌐 Website: michellebriehler.com
🛍 GEAR & FAVORITES
💬 Amazon Storefront: amazon.com/shop/michellebriehler
---
⚠️ DISCLAIMER: Always consult your physician before beginning any fitness program. All content is for informational purposes only and is performed at your own risk. Michelle Briehler is not liable for any injury sustained while participating.
AFFILIATE NOTICE: Some links above are affiliate links. Purchases made through them may earn a small commission at no extra cost to you. Thank you for supporting free content! 🧡
