Day 2: Lower Body Sculpt
Shape and build strength in your glutes, hamstrings, and quads with dumbbells and monster walks.
Novice Exercise Guide
Review the detailed descriptions and form tips before starting your workout.
Dumbbell Goblet Squat
How to Perform
Starting Position: Stand with feet shoulder-width apart. Hold a 2kg dumbbell vertically in front of your chest with both hands (cupping the top end). The Movement: 1. Squat down with control, keeping your chest tall and core braced. 2. Drive through your heels to stand back up, squeezing your glutes.
Pro Form Tip
Keep the weight close to your chest throughout the movement.
Dumbbell Lunges
How to Perform
Starting Position: Stand tall holding a 2kg dumbbell in each hand at your sides. The Movement: 1. Take a large step forward with one leg, lowering your hips until both knees are bent at 90 degrees. 2. Keep your front knee directly above your ankle. 3. Push back to starting position and repeat on the other side.
Pro Form Tip
Keep your torso upright. Do not let your back knee bang on the floor.
Resistance Band Lateral Walk
How to Perform
Starting Position: Step on the resistance band, crossing the handles in front of you and holding them at hip height. Stand in a half-squat position. The Movement: 1. Step sideways with one foot, stretching the band. 2. Step the other foot in with control, maintaining tension. 3. Take 5 steps one way, then 5 steps back.
Pro Form Tip
Do not drag your feet. Keep your knees pointing in the direction of your steps.
Glute Bridge
How to Perform
Starting Position: Lie on your back with knees bent and feet flat on the floor, hip-width apart. (Optional: place a 2kg dumbbell on your hips for resistance). The Movement: 1. Press your heels into the floor and lift your hips toward the ceiling. 2. Squeeze your glutes at the top, forming a straight line from knees to shoulders. 3. Lower down with control.
Pro Form Tip
Do not arch your lower back too much at the top; drive the movement through your glutes.
Dumbbell Romanian Deadlift
How to Perform
Starting Position: Stand holding a 2kg dumbbell in each hand in front of your thighs, feet hip-width apart, knees slightly bent. The Movement: 1. Push your hips back and hinge forward from the waist, sliding the weights down the front of your legs. 2. Stop when you feel a stretch in your hamstrings. 3. Squeeze your glutes and hamstrings to return to standing.
Pro Form Tip
Keep the weights close to your body and your spine neutral. Do not round your back.
Child's Pose
How to Perform
Starting Position: Kneel on the floor, sit back on your heels, and reach your arms forward on the floor, lowering your chest towards the mat.
Pro Form Tip
Relax your head down. Breathe deeply into your back.