Day 1 - Increase Leg Strength Test Core Stability: At Home Dumbbell Workout + Spicy Glute Finisher

This workout serves as Day 1 of our 10-day Challenge, Functionally Fit with Nicole, but can also serve as a standalone workout.

Focus & Benefits: This workout sets the foundation for a great challenge ahead. We will focus on pure lower body strength in a superset format and end with a glute finisher. As the focus of this challenge is functional movement, you’ll notice that many of the exercises lean on your core stability as well. The great part of this workout is that it’s highly scalable. You can modify or progress many of the movements with simple weight and tempo adjustments. Stronger legs ahead!

EQUIPMENT: Dumbbells (light, medium, and heavy), and an optional mat

TIPS & HELPFUL INFORMATION: Being functional in daily life means being able to climb stairs, bend over to pick something up, carry something on one side of your body, and various other modalities. And I don’t want you to just be able to do it, but do it well without the presence of back pain or other limitations. To achieve this, there’s no doubt that the legs serve as your foundation. Strong legs and glutes support your hips, knees, and ankles; all of which are critical to functional movement patterns.

Our workout format consists of 4 different supersets with 2 exercises each. In most cases, the 2 exercises work opposing muscle groups so one can recover while the other is working. This allows us to stay efficient without burning out. We will complete each superset for 2 rounds of 40 seconds work, 20 seconds rest; the long(er) rest breaks allow you time to catch your breath and swap weights if needed. You will still notice an elevated heart rate as the legs are some of the largest muscle groups in the body and require lots of oxygen, but I don’t want this to turn into a cardio workout (we’ll save that for tomorrow’s 10-day challenge workout!). Try your best to lift challenging weights for you versus speeding through the exercises.

DIFFICULTY & MODIFICATIONS EXPLAINED: This workout is a level 3 out of 5 difficulty due to the longer (20 second) rest breaks as well as the ability to modify and progress each movement very easily. You always get to control your perceived exertion of this workout by adding/subtracting weight or slowing down/speeding up an exercise.

CLOSING NOTE: This one snuck up on me! It’s just proof that a simple format can really turn fiery when you select challenging weights and focus on quality form. Day 1 challengers, check-in in the comments!

WORKOUT OUTLINE

WARMUP (4:00) — 30 SEC EACH
Hip CARs - R
Hip CARs - L
Toe Reach to Deep Squat
Side to Side Squat
Reverse Lunge + OH Reach
Alt. Single Leg Deadlifts
Inchworm to Spiderman Lunge w/ Rotation - R
Inchworm to Spiderman Lunge w/ Rotation - L

WORKOUT (18:00) — 40 SEC WORK / 20 SEC REST X 2 ROUNDS

Front Squat
Switch Pick-ups

Split Squat - R/L
Side Walking Squat

WATER BREAK

Single Leg Deadlift - R/L
Lateral Lunge - R/L

Suitcase Squat + Calf Raise
Weighted Hip Thrust

GLUTE FINISHER (3:00) — 20 SEC ON / 10 SEC OFF X 2 ROUNDS
Side Bridge Clamshell - R
Prone Leg Lifts
Side Bridge Clamshell - L

WATER BREAK

COOLDOWN (4:30) — 30 SEC EACH
Knee Hug and Rock
Figure 4 w/ Rotation - R
Figure 4 w/ Rotation - L
Wag the Dog
Quadruped Calf Stretch - R
Quadruped Calf Stretch - L
Runner’s Lunge - R
Runner’s Lunge - L
Seated Hamstring Stretch - Straight legs