DAY 10 I 30 MIN LOWER BODY STRENGTH Workout – Dumbbells Only I 14-Day Strength Series Program

DAY 10 I 30 MIN LOWER BODY STRENGTH Workout – Dumbbells Only I 14-Day Strength Series Program

Welcome to Day 10 of the 14-Day Strength Series!

Today we’re building a strong, sculpted, and powerful lower body using just a pair of dumbbells.
This 30-minute workout targets your glutes, quads, hamstrings, and calves with controlled, intentional movements designed to build strength, endurance, and stability.

Expect lunges, hip thrust variations, tempo squats, and glute-focused strength work that will leave you feeling grounded, strong, and unstoppable.
Whether you're using 2 kg, 4 kg, or heavier — focus on form, slow tempo, and the burn in all the right places.

Let’s build lower-body strength that supports everything you do. 💛🔥

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Workout Details:
Duration: 28 Minutes
Focus Area: Lower Body Strength (Glutes, Quads, Hamstrings, Calves)
Equipment: I'm using a pair of 4 kg and 1x8 kg dumbbells, Chair, Yoga Mat
Level: Beginner to Intermediate
Benefits: Build strong legs and glutes, improve balance, boost lower body endurance

Workout Exercises:

Sumo Squat
Romanian Deadlift
Curtsy Lunge (DB) + Lateral Tap + Row
Dumbbell Bridge
Dumbbell Split Squat
Reverse Lunge from Floor
Goblet Squat
Hip Thrust
Single-Leg Hip Thrust
Dumbbell Swing
Calf Raise

Why You’ll Love This Workout:
🍑 Glutes & Legs Focus – Target all the major lower body muscles
💪 Progressive Strength – Build on Week 1 structure and keep getting stronger
🏡 At-Home Friendly – Just dumbbells and space to move
🌟 All Levels Welcome – Beginner-friendly with room to grow stronger

Pair This Workout With:
• DAY 2 I 29 MIN UPPER BODY STRENGTH Workout – Dumbbells Only I Strength With Helena 6-Week Program:    • DAY 2 I 29 MIN UPPER BODY STRENGTH Workout...  
• DAY 1 I 29 MIN FULL BODY STRENGTH Workout – Dumbbells Only I Strength With Helena 6-Week Program:    • DAY 1 I 29 MIN FULL BODY STRENGTH Workout ...  
• DAY 8 I 15 MIN CORE & MOBILITY Workout – Dumbbells Only | Finish Summer Strong Program:    • DAY 8 I 15 MIN CORE & MOBILITY Workout – D...  
• DAY 9 I 39 MIN UPPER BODY STRENGTH Workout – Dumbbells Only | Finish Summer Strong Program:    • DAY 9 I 39 MIN UPPER BODY STRENGTH Workout...  
• 5 MINUTES ABS FLOW | No Equipment Core Workout for Strength and Tone:    • 5 MINUTES ABS FLOW | No Equipment Core Wor...  
• 10 MINUTES ABS + CORE WORKOUT:    • 10 MINUTES ABS + CORE WORKOUT  
• 40 MIN GLOW SCULPT FULL BODY Workout with booty band:    • 40 MIN GLOW SCULPT FULL BODY Workout with ...  

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Disclaimer
If you're new to exercising, consider starting with simple and easy exercises before attempting advanced ones. Overexerting yourself beyond your current capabilities might strain your muscles and lead to potential injuries.
This channel provides valuable insights into health, fitness, and nutrition. However, it's important to note that this information is not a substitute for professional medical advice, diagnosis, or treatment.
Performing fitness exercises without supervision, such as following along with this video, carries inherent risks. It's recommended to seek guidance from a fitness professional regarding exercise techniques and form tailored to your needs.

Please be aware that while using this video, any injuries or harm sustained during the exercises are done at your own risk, as Glow Workouts will not assume responsibility or liability for any such incidents.

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