No Gym, No Problem: Leg Day That Hits Different 🍑

Legs & Abs: Home Edition 🏠

Target your glutes, hamstrings, and abs—all with minimal equipment.

Want a workout that actually works—and doesn’t take over your whole life? This workout is the perfect starting point. You’ll hit glutes, hamstrings, calves, and core with a mix of strength and accessory work, all designed for real women with real schedules. Whether you’re a beginner or getting back into it, this one will meet you where you are!

The Workout

DUMBBELL SQUATS

4 sets of 15 reps

(sit deep into the squat and press up through the glutes)

DUMBBELL OR BANDED HIP THRUST

3 sets of 20 reps, the last set RP, with a static hold until failure after last set, then perform bodyweight thrust til failure

6 SET TRI-SET

Calf Raises: 10 reps

(2 toes pointed in, 2 toes pointed out, 2 toes pointed forward)

Dumbbell Stiff Leg Deadlifts

(2 second hold - 3 different foot width positions)

Lateral Band Walks: 20 steps each side

4 SET SUPERSET

Walking Bodyweight Lunges: 20 reps each leg

Ball/Glider/DB Leg Curls: 20 reps each leg

BANDED GLUTE KICKSBACKS

3 sets of 20-25 reps each way

(to the back, diagonal, to the side)

GIANT SET: 3 SETS - 20 REPS EACH

Reverse Crunch Pulse-ups

Hollow Hold (20 seconds)

Side Lying Hip Abduction

Banded Glute Bridge

🎯 Click here to schedule a consult call with me!