Gym Limitations Workouts – Dumbbells, 20 Minute, Lower Body
If you’re looking for a quick hitting and effective lower body workout that you can do at the hotel gym with just dumbbells, then this 20-minute workout is perfect for you. This workout targets all of the major muscle groups in your lower body, including your glutes, quads, hamstrings, calves, and core.
Warm-up
Start your workout with a warm-up to get your blood flowing and your muscles loose. Here is a simple warm-up routine that you can do anywhere:
- Jumping Jacks – 30 seconds
- Lateral Leg Swings – 15 seconds each
- Alternating Hamstring Scoops – 30 seconds
- Alternating Quad Pulls – 30 seconds
- Cat Cow – 30 seconds
- Quadruped T Spine Rotations – 30 seconds
Workout
After the warm up, perform the superset in the PREP session until completing 4 rounds. Once complete, move to the STRENGTH superset and complete all 4 rounds. Finally, complete the CONDITIONING superset! These should be completed as TABATA sets, working for 20 seconds and resting for 10 seconds before moving to the next exercise. Additional rest as needed.
PREP (4X Through) – 6 minutes
- Weighted Pogo Hops x 20s
- Weighted Bench Step Ups (alt. legs) x 20s
- Weighted Glute Bridge x 20s
STRENGTH (4X Through) – 8 minutes
- Dumbbell Squat x 20s
- Dumbbell RDL x 20s
- Dumbbell Bulgarian Split Squat (2 sets of each leg) x 20s
- Dumbbell Calf Raises, 3 Position x 20s
CONDITIONING (4X Through) – 6 minutes
- Dumbbell Russian Twist x 20s
- Dumbbell Squat Thrusters x 20s
- Renegade Row to Frogger x 20s
Cool-down
After you finish your workout, it’s important to cool down to help your body recover. Spend 3-5 minutes doing static stretches, such as holding a hamstring stretch, couch stretch (quads), and lunge (hip flexors).
Tips
- Be sure to breathe deeply and evenly throughout your workout.
- Focus on maintaining proper form to prevent injury.
- Listen to your body and rest when you need to.
- Drink plenty of water before, during, and after your workout.
Other Body Weight Workouts:
If you’re looking for hotel gym workout options with different equipment (or no equipment), be sure to check out our Hotel Gym Workouts resource for a time and equipment availability to match your situation!
Dumbbells Lower 20 Minutes
After the warm up, perform the superset in the PREP session until completing 4 rounds. Once complete, move to the STRENGTH superset and complete all 4 rounds. Finally, complete the CONDITIONING superset! These should be completed as TABATA sets, working for 20 seconds and resting for 10 seconds before moving to the next exercise. Additional rest as needed.
WARMUP
Jumping Jacks – 30 seconds
Lateral Leg Swings – 15 seconds each
Alternating Hamstring Scoops – 30 seconds
Alternating Quad Pulls – 30 seconds
Cat Cow – 30 seconds
Quadruped T Spine Rotations – 30 seconds
WORKOUT
PREP (4X Through) – 6 minutes
- Weighted Pogo Hops x 20s
- Weighted Bench Step Ups (alt. legs) x 20s
- Weighted Glute Bridge x 20s
STRENGTH (4X Through) – 8 minutes
- Dumbbell Squat x 20s
- Dumbbell RDL x 20s
- Dumbbell Bulgarian Split Squat (2 sets of each leg) x 20s
- Dumbbell Calf Raises, 3 Position x 20s
CONDITIONING (4X Through) – 6 minutes
- Dumbbell Russian Twist x 20s
- Dumbbell Squat Thrusters x 20s
- Renegade Row to Frogger x 20s
