Build Legs and Glutes At Home | LEAN MUSCLE WORKOUT for Women | PUMPED 3

Strong, sculpted legs and glutes start here! This workout uses hypertrophy-focused supersets to build muscle, boost endurance, and shape your lower body with just dumbbells. Commit to this session 2+ times a week and feel the difference! _______________________________________________________________ W O R K O U T Complete the superset (pair of movements) as follows: 30 secs work/15 secs rest*30 seconds rest between supersets I used a box + a plate + a heavy booty band + a set of 8kg/17.5 lbs, 12.5kg/27.5 lbs, 15kg/32 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. _______________________________________________________________ Superset 1 1️⃣RDL | 15kg/32 lbs 1️⃣Side Lunges | 15kg/32 lbs . Superset 2 2️⃣Back Squat | 15kg/32 lbs 2️⃣Front Loaded Good Morning | 12.5kg/27.5 lbs . Superset 3 3️⃣Kickstand Deadlift (L) side | 12.5kg/27.5 lbs 3️⃣Kickstand Deadlift (R) side | 12.5kg/27.5 lbs . Superset 4 4️⃣Deficit Reverse Lunges | 8kg/17.5 lbs 4️⃣Plate Calf Raise | 8kg/17.5 lbs . Superset 5 5️⃣DB Step Ups | 8kg/17.5 lbs 5️⃣DB Swings | 12.5kg/27.5 lbs . Superset 6 6️⃣Banded DB Hip Thrust | 15kg/32 lbs 6️⃣Banded Seated Abduction . Finisher 1️⃣Banded Kickback (L) side 2️⃣Banded Kickback (R) side 3️⃣Lateral Squat Wal 4️⃣Banded Standing Abduction  (R) side 5️⃣Banded Standing Abduction (L) side *Workout Complete 🔥Burn 324 Calories _____________________________________________________________ P U M P E D: Your Weekly Muscle-Building Workout Welcome to PUMPED, a strength-focused workout designed to help you build muscle, get stronger, and feel your best—without spending hours working out. Each week, a new workout drops, and for best results, you should repeat it 2 times throughout the week or combine it with the other full body pumped workouts from the series for a 3 or 4 day a week training split. How It Works: 🔹 Focused on Muscle Growth – We’ll train in the hypertrophy rep range (8-12 reps per set) to maximize muscle-building. 🔹 3 Sets Per Exercise – Each move is performed for 30 seconds per set, giving you just the right amount of volume for results. 🔹 Superset Format – Pairing exercises together makes each session efficient and effective—perfect for busy women who want serious results. 🔹 Progressive Overload – We’ll repeat this format and similar movements throughout March so you can focus on lifting heavier or improving form each week—the key to building strength and muscle. For Best Results: 💪 Stick to the Plan – Repeat each week’s workout 2-3 times to maximize progress. 🚶 Walk Daily – Aim for 30 minutes a day to boost recovery, metabolism, and overall health. 🍗 Prioritize Protein – Protein fuels muscle growth! Make sure you’re eating enough to support strength and recovery. 📊 Track Your Progress – Logging your weights and reps will help you see improvements and keep you motivated. Strength doesn’t happen by accident—it happens with consistency, effort, and a plan. Let’s get PUMPED and build some muscle! 💪🔥 _________________________________________________________ 🤳S  O C I A L S Website: https://www.garagefitnessgirl.com YouTube:   / @garagefitnessgirl   Instagram:  / garagefitnessgirl   Like the music? Find my playlist with the music I've used here: https://share.epidemicsound.com/ayddb... And, if you sign up to Epidemic Sound through the playlist link, you'll get 7 days for free! For more videos like this daily strength training workout at home make sure to hit subscribe and tick the notification bell so you never miss another legs workout at home or lower body workout at home    / @garagefitnessgirllifts   New Videos every: Tuesday Subscriber Count:10,789 D I S C L A I M E R This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk Thank You For Following Along Penny xo