My lower body workout at home.

Warmup (30 secs ea.)

Skipping on the spot

Standing Hamstring Stretch

Arm Circles

Walking Quadriceps Stretch

Forward Leg Swing

Spiderman Lunge

Seal Jacks

Strength

Dumbbell Squat - 4 sets x 12 @ 15lbs

Dumbbell Romanian Deadlift - 3 sets x 15 @ 15lbs

Dumbbell Lunge - 3 sets x 15 @ 15lbs

Dumbbell Reverse Lunge - 3 sets x 15 @ 15lbs

Dumbbell Plie Squat - 3 sets x 15 @15lbs

Glute Bridge - 3 sets x 15

Dumbbell Seat One-Legged Calf Raise - 3 sets x 15 @15lbs

Cooldown (30 secs ea.)

Butterfly Stretch

Lying Quad Stretch

Glute Stretch

Iron Cross

Hamstring Stretch

Hip Flexor Stretch

Calf Stretch

Abductor Stretch