Kelsey Wells 15-Minute Lower-Body Dumbbell Strength Workout
Target Your Legs, Butt, and Core With This Quick 15-Minute Dumbbell Workout
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5
Single-Arm Dumbbell Overhead Lunge
- Stand with your feet hip-distance apart, holding the dumbbell in your left hand. Take a large step forward with your right foot to stand in a
split stance. Extend your left arm overhead, holding the dumbbell in an
overhand grip (palm facing away from your body). This is your starting position. - Lower your left knee towards the ground until both knees are bent to approximately 90 degrees. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off
the floor. Ensure that you keep your left arm extended throughout the entire movement. - Push your feet into the floor to extend both knees and return to the
starting position, ensure that you don't allow your front knee to fall inward. - You should feel tension in your glutes, quads, core, and shoulder to maintain a balanced and stable position during the exercise.
- Continue reps on the same side for half the specified time (about 22.5 seconds) before completing the remaining reps on the other side for the remaining 22.5 seconds (45 seconds of movement total.) Then rest for 15 seconds.
