Warm-Up (5 minutes) Bodyweight Squats – 1 minute Walking Lunges – 1 minute Leg Swings (front-to-back, side-to-side) – 1 minute Glute Bridges – 1 minute Jumping Jacks – 1 minute Workout (30 minutes) Perform each exercise for 12-15 reps on each leg if needed (e.g., lunges). Complete 3 rounds with 1-2 minutes rest between rounds. Dumbbell Goblet Squat Hold a dumbbell vertically at chest height. Lower into a squat, keeping your chest up and knees tracking over your toes. Dumbbell Romanian Deadlift Hold a dumbbell in each hand, feet hip-width apart. Keeping a slight bend in your knees, hinge at your hips and lower the dumbbells down the front of your legs. Engage your glutes and hamstrings to return to standing. Dumbbell Bulgarian Split Squat Place one foot on a bench or step behind you, hold dumbbells at your sides. Lower into a lunge, keeping your chest up and weight in the front heel. Dumbbell Step-Up Hold a dumbbell in each hand and step up onto a bench or sturdy surface. Push through your front heel to bring your other foot up, then step back down. Dumbbell Sumo Squat Hold a dumbbell vertically at chest height or between your legs with a wide stance. Lower down, keeping your chest up and knees tracking over toes. Dumbbell Calf Raises Stand with a dumbbell in each hand, feet hip-width apart. Raise up onto your toes, then slowly lower back down.