@wondwellness: ✨FREE WEEK of 30 min dumbbell only workouts. Macro calculator is included. Link in my bio! ✨ 📌Save this because this hits everything that matters in 30 minutes. Grab a set of dumbbells. NO BENCH NEEDED! Here is your lineup:👇🏼 (1) alternating forward lunge 2 sets x 10 reps each leg (count left leg + right leg = 1 rep) (2) 1 1/2 rep sumo squats 2 sets x 8 reps (3) B-stance goblet squat 2 sets x 8 reps each leg (right leg + left leg ‎ = 1set) (4) glute bridge 2 sets x 10 reps 👉🏻At least 90 sec rest between each set (yes, rest - this is not a cardio circuit - the goal is to BUILD MUSCLE!) 👉🏻Do one exercise for all sets then move to the next one down. 👉🏻Pick a weight heavy enough where the last few reps are very challenging! If you’re a beginner, you can start with 15 lbs, you can go really heavy with those sumo squats and glute bridges - at least 45-50 lbs . Let’s get after it! . #fitover50 #lowerbody

wondwellness

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Sunday 24 May 2026 21:43:44 GMT