40 Min Lower Body Dumbbell Workout | Pyramid Training | All Standing

📅 START THIS WEEK'S WORKOUT PLAN 👉 Follow this week's complete workout programme here:    • 🔥 THIS WEEK’S WORKOUT PLAN   🍑 You asked for another Lower Body Pyramid Workout — so we're bringing it back with a brand-new 40-minute session! Today's Lower Body Dumbbell Workout uses a simple but incredibly effective pyramid training structure to challenge your legs and glutes, with extra focus on the inner and outer thighs. We'll perform the same six lower-body exercises across five rounds, but here's where the challenge comes in... Each time we repeat the sequence, the working interval changes. We begin with 30 seconds per exercise, climb to 40 seconds, reach the top of our pyramid at 50 seconds, then work our way back down through 40 seconds and finally 30 seconds. 🔥 30 → 40 → 50 → 40 → 30 The exercises become familiar, but the challenge keeps changing as our working time increases and then decreases. It's simple, structured and you will absolutely feel those legs working! 🔥 And the best part? ✔️ All standing ✔️ No jumping ✔️ Dumbbell and bodyweight strength training ✔️ Inner & outer thigh focus ✔️ Glutes & legs ✔️ Easy-to-follow structure Grab your dumbbell and let's get started! ❤️ TODAY YOU'LL... ✔️ Strengthen and tone your legs ✔️ Target the inner and outer thighs ✔️ Build stronger glutes ✔️ Challenge your quads and hamstrings ✔️ Improve lower-body muscular endurance ✔️ Build functional strength ✔️ Challenge balance and stability ✔️ Support bone health through resistance training ✔️ Train your lower body without jumping ✔️ Complete the entire workout standing 🔺 HOW THE PYRAMID WORKS We'll complete the same six lower-body exercises five times, changing the working interval with every round: 🔥 ROUND 1 Every exercise × 30 seconds ⬆️ 🔥 ROUND 2 Every exercise × 40 seconds ⬆️ 🔥 ROUND 3 — TOP OF THE PYRAMID Every exercise × 50 seconds ⬇️ 🔥 ROUND 4 Every exercise × 40 seconds ⬇️ 🔥 ROUND 5 Every exercise × 30 seconds So we take the entire workout up the pyramid, conquer those longer 50-second intervals at the top, and then bring it all the way back down again. Once you've reached that 50-second peak, there's some good news... Every round starts getting shorter! 😅 🏋️ TODAY'S 6 EXERCISES 1️⃣ Side-to-Side Goblet Squat 2️⃣ Sumo Squat 3️⃣ Curtsy Lunge - option shown 4️⃣ Reverse Lunge Pulse -option shown 5️⃣ Hinge with Heel Raise 6️⃣ Bodyweight Sumo Squat with Heel Lift Then we'll repeat them all as we climb up — and come back down — our pyramid! 🔥 ⭐ THIS WORKOUT IS PERFECT IF YOU WANT TO: ✔️ Strengthen and tone your lower body ✔️ Put extra focus on your inner and outer thighs ✔️ Strengthen your glutes ✔️ Improve muscular endurance ✔️ Add resistance training to your week ✔️ Exercise without jumping ✔️ Avoid floor work ✔️ Enjoy a structured strength workout ✔️ Challenge yourself without complicated choreography 🏋️ EQUIPMENT You'll need: • One dumbbell • Comfortable trainers • Water • A small towel Choose a dumbbell that challenges you while still allowing you to maintain good technique throughout the workout. Remember that our working intervals eventually reach 50 seconds, so choose a weight you can control safely even as those muscles begin to fatigue. ▶️ YOUR NEXT WORKOUT 15 Min Lower Back Release    • 15 Min Lower Back Stretch & Release | Reli...   Continue following this week's complete workout programme:    • 🔥 THIS WEEK’S WORKOUT PLAN   ⭐ New workouts every Monday–Thursday at 9am (UK)! 🌍 WEBSITE https://www.jamiemckaganfitness.co.uk ▶️ SUBSCRIBE    / @jamiemckaganfitness   📸 INSTAGRAM   / jamiemckaganfitness   📘 FACEBOOK   / jamiemckaganfitness   🛍️ SHOP MY HOME FITNESS FAVOURITES https://www.amazon.co.uk/shop/jamiemc... ⚠️ DISCLAIMER Please consult your doctor or healthcare professional before beginning any new exercise programme. Exercise at your own pace, choose a weight appropriate for your ability and stop immediately if you experience pain, dizziness or feel unwell. Modify exercises where necessary and use the alternative options provided if appropriate. By participating, you accept full responsibility for your own health and wellbeing. #LowerBodyWorkout #InnerThighWorkout #OuterThighWorkout #DumbbellWorkout #LegWorkout #GluteWorkout #PyramidWorkout #StrengthTraining #AllStandingWorkout #NoJumpingWorkout #FitnessOver50