Focusing on dumbbell exercises, this 35-minute workout targets leg strength improvement, replacing traditional barbell squats with a diverse set of five moves.

In the latter part of the week, Kayla, a well-known fitness trainer and author, presents a 35-minute dumbbell-only workout that targets the lower body. This workout, designed by Kayla and associated with The Gym Group, is an alternative to the barbell back squat and offers a unique blend of exercises for the anterior and posterior leg muscles.

The workout consists of three rounds, each round separated by a rest of three minutes. Between exercises within a round, rest for 60-90 seconds.

The first exercise is the dumbbell reverse lunge, where you perform 8 reps on each side. This move targets the glutes, hamstrings, and calves, helping to light up the lower body.

Following this, you'll move on to the weighted step up, again performing 8 reps on each side. This exercise further strengthens the quads and improves balance and stability.

Next up is the Bulgarian split squat, where you perform 6 reps on each side. This exercise is a great way to focus on one leg at a time, ensuring a thorough workout for the lower body.

The fourth exercise in the rotation is the dumbbell sumo squat, where you perform 12 reps on each side. This move targets the inner thighs and glutes, providing a well-rounded workout for the lower body.

The final exercise in each round is the Romanian deadlift, where you perform 12 reps on each side. This move focuses on the hamstrings and lower back, ensuring a comprehensive workout for the posterior leg muscles.

After completing the three rounds, spend five minutes doing stretches to help ease delayed onset muscle soreness.

This full-body workout is intended as the final session of the week, providing a balanced and effective way to develop strength and muscle in the lower body. Strong legs and hips not only improve athletic performance but also provide stability and balance, reducing the risk of injuries.