Legs • Glutes • Standing Abs • One Dumbbell

This 40-minute all-standing dumbbell workout targets your legs, glutes, core, and obliques using controlled strength movements — with no floor exercises at all.

Using just one dumbbell, you’ll move through three strength circuits designed to build lower-body strength, sculpt the waist, and improve everyday functional fitness.

A brilliant option if you want strength training without lying down.

💪 Watch the Workout

💪 Workout Structure

⭐️ Warm-up

CIRCUIT 1 (Repeat x2)

• Forward lunge + chest press• Snatch to knee lift• Side bend• Standing ab crunch• Standing knee-lift twist

CIRCUIT 2 (Repeat x2)

• Lateral lunge to front raise• Pulse curtsy lunge• Pulse reverse lunge• Halo• Standing crunch

CIRCUIT 3 (Repeat x2)

• Squat to rotational press• Overhead march• Hinge to clean• Side squat• Bodyweight twist

⭐️ Cool-down

💪 Why This Workout Works

• Strengthens legs, glutes, and core together

• Upright core work improves balance and posture

• Low-impact but challenging

• No floor work required

• Excellent for functional strength

💪 Who It’s Perfect For

• Anyone who prefers all standing dumbbell workouts

• Home strength training with minimal equipment

• People wanting leg day without impact

• Core strengthening without crunches on the floor

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🌸 About Jamie

Jamie McKagan is a fitness instructor, personal trainer, and wellness coach specialising in accessible, effective home workouts.

⚠️ Disclaimer

Always consult your physician before starting any exercise programme. If any movement feels uncomfortable, modify or choose a different option. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie McKagan Fitness from any liability.