This lower body dumbbell workout from the WH Strength Transformation Challenge will sculpt legs and glutes with strengthening moves, like squats and skaters.
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SportsTranscript
00:00 - Hi, Women's Health.
00:01 - It's Katie Austin.
00:02 - And I'm Denise Austin, her mom.
00:04 - And today we have an amazing lower body workout for you.
00:09 - You will love it.
00:10 So grab some weights and let's get started.
00:12 - All right, let's start with a little warmup right here
00:15 with a march in place.
00:16 So hands on your hips, inhale and exhale,
00:20 driving those knees towards your chest,
00:22 standing tall and strong.
00:24 - I love this.
00:27 It gets the blood circulating,
00:28 it gets the oxygen flowing to every cell in your body.
00:32 - We are going to work our booty, our glutes, our legs.
00:37 We have such an amazing workout lined up for you.
00:40 All right, now we're gonna take it back
00:41 for some hamstring curls.
00:42 So tap the booty and get a little bit loose
00:45 with your lower half.
00:46 Have fun with it.
00:47 We want you guys to have a smile on your face
00:48 during these workouts.
00:50 - This is warming up the back of your thighs,
00:52 your hamstrings, also a little bit of those glutes.
00:56 A great dynamic warmup.
00:58 You got it.
00:59 - Add a little bit of a bend in your knees.
01:01 Get deeper every time, a little mini squat
01:04 and kick your glutes.
01:06 All right, last one.
01:13 And now we're gonna come into a squat,
01:15 but using your hands, pressing down
01:18 and reaching all the way up onto your tippy toes
01:22 and exhale, wonderful.
01:26 Great for your calf muscles too.
01:29 Exhale, inhale, get the oxygen going.
01:36 That's it, beautiful.
01:38 I love this one because it really makes you focus
01:42 on your breath moving throughout your entire body.
01:45 For three, two, and one.
01:49 We have a little hamstring stretch right now.
01:51 So take your heel, heel dig and sweep through.
01:55 Nice work.
01:56 - Keep moving, dynamic motions.
01:58 That's it, full body stretch.
02:01 Working the back of your thighs.
02:03 Excellent stretch for the hamstrings and the buttocks.
02:06 We'll be using those.
02:08 - And if we just wanna hold this next one,
02:13 hold for a little bit deeper of a stretch right here,
02:15 sitting back with it.
02:17 Nice work.
02:19 We're coming almost to the end of our warmup.
02:24 Sit back so you really feel it in the back
02:27 of that front thigh.
02:28 Hold the stretch, breathe into it.
02:31 Oh, it feels so good.
02:33 - And take both feet together right here.
02:35 We just have a little bit of a spicy move right before
02:39 we really get into this.
02:41 So add a little bit of a pulse right here.
02:43 Get those glutes nice and activated and fired up.
02:46 Sit back with it, shoulders down and back.
02:49 Nice work.
02:51 - Wait for your heel, push through the heel, pulse.
02:54 That's it.
02:55 Couple more.
02:56 - And relax.
02:58 All right, let's step to one side of our mat right here.
03:01 We have some lateral lunges.
03:03 So you ready?
03:04 - Yeah.
03:05 - Crush that warmup.
03:06 Let's get some lateral lunges going.
03:07 So lunging down and pushing off.
03:10 - Now we're working through the inner and outer thighs,
03:14 adductors, abductors, also a little bit of the booty,
03:18 the glutes getting in.
03:21 Really focus on good form.
03:22 Back is strong and straight.
03:24 Technique is so important.
03:26 - And we're gonna hold at the bottom on this last one.
03:30 Hold and pulse it just like that.
03:33 Sitting back through your heel.
03:35 Again, great posture. - I love it.
03:37 - This is where we're really gonna start to feel it.
03:41 - And you'll see results, I promise.
03:43 - You'll feel so much better after this workout.
03:46 Four, three, two, and one.
03:49 Take it up for a side leg lift.
03:50 And let's stay right here.
03:52 Lift and lower.
03:54 A small move.
03:58 You'll really feel this in your outer thighs.
04:00 - And if you're just starting out, just tap a little bit.
04:03 Just lift slightly like I'm doing.
04:05 This is for those of you just starting out.
04:07 This is great.
04:08 You're still getting that outer thigh.
04:11 That's it, lift and lower.
04:13 Good.
04:14 - And lift and lower.
04:16 This is wonderful for your outer thighs right here,
04:19 but also making sure your core
04:21 is of course engaged.
04:22 You're standing tall and strong.
04:24 And now let's work our inner thighs.
04:28 So we're gonna pull the leg across
04:31 and tap that toe down.
04:33 Great.
04:34 - And try to flex the foot
04:35 to really feel the inner thigh squeeze.
04:38 Yes, it's like an extra little isometric hold inside.
04:42 You got this, that's it.
04:45 If not, you could do like Katie, lift and swing.
04:49 You really have to take all of your balance
04:51 through your core.
04:53 - Yes, I can feel it Katie.
04:55 Ooh, my core. - Oh my goodness.
04:57 - And really squeeze your inner thighs.
04:59 That's it.
05:00 - Last two.
05:01 And one.
05:05 All right, shake it off. - Beautiful.
05:06 - Same thing on the other side.
05:08 - All right. - Are you ready?
05:09 - Yes. - Let's do it.
05:10 All right, lateral lunge and lift up.
05:13 A lateral lunge is my favorite way
05:15 to get the booty nice and lifted.
05:19 Get that glutes working.
05:21 That bottom half.
05:23 Make it your better half. - Your better half.
05:25 My mom has all these sayings
05:27 that I've always known growing up.
05:29 I actually, my first workout video
05:31 was when I was seven years old.
05:33 - Yes.
05:33 - And so I've been in the fitness industry for quite a while.
05:36 My mom has these iconic Denise Austin sayings
05:38 that she always says
05:39 and I'm sure we'll hear about this challenge.
05:41 Last one, hold and pulse.
05:43 Great.
05:44 Yes.
05:46 It's all about muscle conditioning,
05:49 keeping muscles strong, our 640 muscles.
05:53 We've got 'em, we gotta use 'em.
05:55 Yes.
05:56 Good.
05:57 All right, three, two, one, take it up.
06:01 Leg lifts, all right.
06:02 This lower body workout is a great combination
06:09 of a little bit of cardio bursts
06:11 with some great strength training for our glutes,
06:14 even our calves, legs, our thighs,
06:16 our inner and outer thighs.
06:18 Breathing in through the nose, last one,
06:22 and then let's take it across to work those inner thighs.
06:25 So flexing that foot and tap.
06:28 Flex, tap.
06:30 Great.
06:32 Really feel the abdominals pulling in, core is engaged.
06:36 That's it, activate the ab muscles.
06:38 Zip up those abs, that helps.
06:41 - I don't know why this move
06:42 makes me feel like a Rockette dancer.
06:44 - Last one, and shake it off, shake it off.
06:49 We have one of my favorite sequences up next,
06:51 some curtsy lunges to skaters.
06:54 We're gonna take it down for a curtsy lunge,
06:56 alter it on the other side, keep it right here,
06:59 making sure your upper body's still nice
07:01 and perpendicular to your mat.
07:03 - And those of you that might have issues with their knees,
07:06 just go halfway, you're still getting the exercise
07:10 and the toning without overdoing it.
07:12 So sit back, remember to think about
07:15 good alignment of your spine, that's it.
07:18 Your spine is your lifeline, keep it healthy.
07:21 - Keep it strong.
07:22 - All right, we have our cardio burst up next.
07:26 Are you ready, moms?
07:26 - Yes, let's do it.
07:27 - So same type of movement, add a little bit of a hop.
07:31 Here we go.
07:32 If you guys can, get all the way down there,
07:34 tap that toe, here we go.
07:36 - This is great for the booty.
07:40 - You can also get low impact and just from side to side,
07:43 don't add that hop in.
07:45 - Let's stay right here, stay right here,
07:49 low impact, easy on the body, that's it, good.
07:53 - Here we go, almost there, stick with me.
07:56 For three, for two, and one.
08:03 All right, good job.
08:06 - Thank you, honey bunny.
08:07 - We're gonna grab our weights.
08:08 You all need to get a drink of water as well, feel free.
08:12 And when you're ready,
08:13 step to the top of your mat right here
08:15 and we have some reverse lunges.
08:17 So shoulders, nice down and back.
08:19 Let's tap it back for a reverse lunge.
08:22 Driving that knee towards your chest.
08:24 Give me two on this last one, plant that foot back.
08:28 Hold and pulse, nice work, get low.
08:32 And exhale, let it go.
08:36 Standing up nice and tall.
08:38 Notice the front knee stays in that 90 degree angle.
08:42 Knee in line with your ankle, step back and up, that's it.
08:46 - Now let's add a little high knee if you guys can,
08:49 just to get your lower abs involved a little bit.
08:51 - Otherwise you could stay right here with the tap.
08:55 That's what I like to modify.
08:57 - Nice work, almost there.
09:00 Let's hold at the bottom on this next one and pulse.
09:04 Great work you guys, getting low right here.
09:07 - Makes the muscle work.
09:13 - Shoulders back, three, four, excellent.
09:17 You got this.
09:19 In three, two, one.
09:22 We're gonna lift up that back foot
09:24 for a single leg RDL.
09:26 Here we go, come down
09:28 and it doesn't matter how low you can go, all right?
09:31 Just make sure you're challenging yourself right here.
09:34 Also, if you would like to modify,
09:36 you could do what I like to do with a kickstand.
09:38 Just put your foot right there and do the same exercise.
09:42 We're reshaping the legs, the backside.
09:45 Keep your back strong and straight.
09:49 Abs take control of this too.
09:52 Focus on the core.
09:55 - Wonderful.
09:57 Last one right here.
10:00 Leave that leg behind you on the last one
10:02 and give me a nice back leg lift.
10:04 Beautiful mom.
10:07 I know your legs might be shaking right here
10:09 but here is where it's gonna count.
10:11 Again, core is engaged,
10:15 hinging forward just a little bit.
10:16 Four, three, two, and one.
10:22 - Woo, that was great, okay.
10:24 - Same thing on the other side.
10:25 Are you guys ready?
10:26 - Yes.
10:27 - We have it down a little bit I hope now.
10:29 - It reshapes that bottom half, come on baby.
10:31 All right, we're gonna take it back.
10:33 Reverse lunge, take it forward.
10:36 Awesome you guys.
10:37 Keep breathing, inhaling through your nose.
10:44 Posture check right here,
10:46 keeping those shoulders back and down.
10:48 And if you guys can, adding that high knee at the top
10:53 really helps to engage your lower abdominals.
10:56 Driving the knee towards your chest.
11:00 Nice work mom.
11:01 Otherwise you could just tap to modify.
11:07 Just tap it out.
11:08 We're gonna hold and pulse in three, in two, and one.
11:12 Hold and pulse.
11:15 The pulse is always where you're gonna feel the burn.
11:17 All right you guys, I'm obsessed
11:18 with a nice little pulse at the end
11:20 so you guys really feel it.
11:21 Beautiful, get even lower if you guys can.
11:27 Get low, get low, get low, get low.
11:31 And we're gonna come up that single leg RDL
11:35 in two and in one.
11:37 Here we go, balancing through that core.
11:39 Nice work.
11:43 Strong, straight spine.
11:44 Keeping that static foot just a little bit bent right here.
11:50 Again, you could do the kickstand again
11:55 and really feel it through the hamstrings
11:58 and the backside.
12:00 We have two more and we're going to the leg lift.
12:06 That back leg lift last one.
12:08 Hold and leg lift.
12:11 Nice work you guys.
12:13 I'm proud of you.
12:14 Squeeze extra tight.
12:16 Squeeze, squeeze, yes.
12:19 Four, three, two, and one.
12:29 Release, we're gonna take these weights
12:31 right by our shoulders
12:32 and we're gonna come into a narrow squat.
12:34 So hug your thighs in tight together.
12:36 Squeeze your glutes and your thighs.
12:38 We're gonna come down for that narrow squat.
12:41 Slow and controlled and release right back up.
12:44 Make sure to squeeze your inner thighs,
12:51 pressing your inner knees together.
12:53 It's an isometric hold in the inside of your legs,
12:57 firming and strengthening the entire lower back.
13:01 And at the very tippy top,
13:02 I want you to really squeeze the glutes
13:05 to make it really effective.
13:07 Twice as effective, that's it.
13:09 And as you sit back, squeeze your inner knees together,
13:13 your inner thighs together.
13:14 It's an isometric hold.
13:16 That's it, one more.
13:18 Okay, beautiful.
13:20 Now I feel like you guys kind of already know what's next.
13:22 We've been pulsing a lot.
13:24 So we're gonna add a pulse on this next one, all right?
13:27 Hold at the bottom, hold and pulse.
13:30 Stay low, great.
13:32 As long as you're sitting back, it's great.
13:36 Good technique, that's it, sit back.
13:38 You can feel it, yes.
13:40 Inner thigh squeezing, that's it.
13:43 Almost there, here we go.
13:46 Three, two, one.
13:49 Stand up, give yourself a little bit of break.
13:52 But we're gonna do almost the same type of movement.
13:54 We have a narrow squat to an outer thigh toe tap.
13:57 Are you ready?
13:57 Squat, toe tap, squat, toe tap.
14:02 Here we go, nice work.
14:04 Nice slow impact cardio move right here.
14:07 You guys are crushing it.
14:09 Stay with us.
14:10 This is great for the entire lower body here.
14:14 Come on, you can do it, challenge yourself.
14:16 That's it, you got it.
14:20 Give it your all.
14:21 Almost there, three, two, last one.
14:28 And relax.
14:30 Let's place these weights at the top of our mat right here.
14:34 How are we feeling?
14:35 - Excellent.
14:36 - All right, we're gonna walk our hands down
14:38 into a high plank.
14:40 So walking your hands down, feeling free right here
14:44 to grabbing on your elbows, resting your head,
14:48 tuck that chin towards your chest.
14:51 And on your exhale, let's walk your hands down
14:55 into a high plank.
14:56 Now, we're gonna do some leg lifts up next.
15:00 And I want Denise Austin to lead us through
15:03 her iconic 80s leg lifts.
15:05 - Okay.
15:06 (Denise laughs)
15:07 - Let's do it.
15:08 - Okay, slowly come all the way down,
15:11 line your side and think about good posture.
15:14 You're lengthening your whole body.
15:16 You're lifting your obliques so they don't slouch in.
15:19 You lift and let's do leg lifts.
15:20 Lift and lower.
15:22 That's beautiful.
15:24 It's a nice lift and a lower.
15:32 Always think about lengthening through the chest too.
15:35 Opening up your chest.
15:37 Beautiful.
15:39 These are small movements that truly work, I promise.
15:43 Tried and true, proven for great success.
15:47 Great, lengthen those legs, feel the length.
15:50 That's it.
15:51 Great, ballerina legs.
15:54 Two more.
15:56 That's it.
15:57 Last one and lift and baby circles.
16:00 Little tiny ones.
16:01 Little, little circles.
16:03 That's it.
16:04 Keep your legs as long as you can.
16:06 Lengthened, beautiful.
16:08 Lift the chest.
16:10 Smile, you're gonna have great looking legs.
16:13 That's it.
16:15 Stretch and tone.
16:17 Last one.
16:18 Okay, bring the leg around you.
16:21 We're gonna work the inner thighs.
16:22 We're gonna flex that bottom foot and lift and lower.
16:27 Really squeeze the inner thighs as you lift.
16:31 Get up there, lift it.
16:32 This is in its position to really be effective.
16:36 That's it, facing the muscle up.
16:39 Fighting gravity, firming, sculpting and strengthening.
16:44 Beautiful.
16:46 Feel it in your lower tummy too.
16:48 It's part of the lower abdominus.
16:50 That's it, lift and lower.
16:53 We got two more.
16:54 Last one and little hold, pulse it, pulse it.
16:57 Stay up there, come squeeze it.
16:59 Feel the inner thighs.
17:01 Great, you've got this.
17:03 Last one.
17:04 Okay, we switch sides.
17:06 Little movements, I can really feel that.
17:09 - Oh, it's very effective.
17:11 It's a little Pilates, but strength training
17:13 at the same time.
17:14 Lifting your chest again and just lift the top leg
17:18 and down.
17:19 Thinking about lifting and lowering.
17:22 That's it, you don't have to go too high.
17:25 That's it, great.
17:26 Lift and lower.
17:28 I always like to bend this bottom leg
17:31 for a better support of your body.
17:33 But remember about those obliques.
17:35 Lift from right on the side here.
17:38 Don't let it swoop down.
17:40 Don't be lazy, we gotta lift.
17:42 That's it, beautiful.
17:44 Lift and lower.
17:46 This is great for adductors, abductors.
17:50 Yes, your outer thighs.
17:52 Great, we got two more.
17:54 You're doing great, last one.
17:56 Okay, hold it up, baby, circles.
17:58 Circle, the little movements work.
18:00 I promise, I really promise.
18:03 Lengthen your leg, make your toe point.
18:05 This time, stretch it.
18:07 That's it, good, beautiful legs.
18:11 Last one, okay, relax.
18:14 Now slowly straighten the bottom leg
18:17 and lift and lower.
18:20 Now we're really feeling that inner thigh connecting.
18:23 It also connects through the lower part of your abdominals.
18:27 So pull up and in those abdominals,
18:31 an area all of us need to work on.
18:33 Yes, that's it.
18:35 Really feel it, lift it higher.
18:37 Come on, we got two more.
18:39 Last one, okay, hold it up this one.
18:43 Pulse, pulse, get that inner knee that's up.
18:46 Great, beautiful legs.
18:49 That's what you're doing, strengthening those legs,
18:53 hips, thighs, and buttocks.
18:55 Okay, last one, relax.
18:58 We're gonna come into a tabletop position now.
19:01 And what I want you guys to do
19:03 is press your palms into the mat.
19:06 And first, we're gonna come into a cat-cow.
19:08 So rounding out that back,
19:09 just a little bit of a stretch break.
19:11 And take a nice inhale.
19:15 Exhale.
19:18 Last one.
19:22 Now making sure that one weight is close to you,
19:26 just in case you guys want to add a weight onto this.
19:29 What we're first gonna start out with
19:31 is some basic donkey kicks.
19:32 So take a knee in toward your chest
19:35 and extend that leg out, nice and beautiful.
19:37 Great work, you guys.
19:38 Now, what I want you guys to do
19:40 is drive that knee toward your chest,
19:43 using your abs and press and elongate, reaching back.
19:48 Now, on this last one, press that knee in
19:52 and we're gonna hold that leg out
19:54 and give me a basic leg lift.
19:56 Down, tap with your toe and right back up.
19:59 Beautiful.
20:01 And while you're doing this, engage those abs.
20:03 Your core muscles are in strength here.
20:06 Really feel like they're activated,
20:09 pulling up and in your abs.
20:11 Yes, nothing droops or sags here.
20:14 Good, lift and lower.
20:17 Beautiful, let's do three and two.
20:22 Last one.
20:23 Now, here is where your weight is gonna come into play
20:25 in case you wanna challenge yourself.
20:27 Place that weight right behind your knee right here.
20:30 Make sure it's stable.
20:31 You're holding and gripping it tight.
20:33 Back to that same position right here,
20:34 flexing that foot up at a 90 degree angle and pulse up.
20:39 Beautiful, working your hamstrings
20:42 and lifting and sculpting your glutes right here.
20:45 Pressing your heel into the sky
20:47 and squeezing that weight behind you.
20:49 How we doing?
20:51 - Great, honey bunny.
20:53 - For those of you that wanna make it a little easier
20:56 or their wrists hurt,
20:57 you can go down to your elbows and forearms.
21:01 You're still getting the workout.
21:02 Nice work.
21:06 Two more, keeping that weight right behind your knee.
21:10 Hold, press down, release, exhale,
21:14 and give me some fire hydrants up next.
21:16 Are you ready?
21:17 Here we go.
21:18 Working those outer thighs.
21:20 Now, it is super important with this,
21:22 your entire body is stable.
21:24 It's not moving.
21:26 Just that knee is coming up and right back down.
21:29 Your core is nice and engaged.
21:31 Your wrists are in line with your shoulders.
21:34 Nice work.
21:37 This weight is really just adding that extra challenge.
21:41 And you can do the whole workout without the weight there,
21:45 so don't worry.
21:46 Wonderful work, you guys.
21:50 Let's do a few more, and then we're gonna switch sides.
21:53 Two and one.
21:59 Relax.
22:00 All right, I'm just gonna switch sides
22:02 just so my weight is handy right here.
22:04 Are you ready?
22:05 - Yes, honey bunny.
22:06 - We're starting with those donkey kicks.
22:08 So knee comes towards your chest and extend right back out.
22:12 Really reach back.
22:13 And let's get some deep breaths going.
22:18 I wanna hear an audible exhale.
22:20 Inhale, exhale.
22:23 That's it, good.
22:23 Feel your abs engage.
22:28 This works your lower part of the rectus abdominis.
22:31 But don't arch your low back.
22:33 Really squeeze your buttocks.
22:34 Your glutes are engaged, totally,
22:37 especially the leg in action.
22:39 Last one.
22:41 Hold it up there on this next one.
22:44 Hold and leg lifts.
22:46 Tap that toe towards the mat and right back up.
22:50 (exhaling)
22:53 Lengthen through your spine.
22:54 (upbeat music)