Dumbbell Legs & Booty Workout (12 MIN FAT BURN)

Get ready to be dripping sweat with this quick but effective lower body dumbbell workout.

Did you know that your lower body (legs & glutes) are the largest muscle groups in your body that generate the most power? This is why you burn the most calories during and after a leg day workout.

If you're wanting to get your lower body burn on, but are short on this, this is the workout for you.

We are using 2 dumbbells (the lighter is 8lbs and the heavier is 20lbs - we just needed one dumbbell each, so if you have one set, you can even get a partner to do it with you.

Take your time with the exercises and modify where needed

Let me know down in the comments if you would like to see more strength training workouts like these!

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RESULTS

Share your progress on TikTok, YouTube or Instagram for a chance to be featured in my next video or on our community Youtube: @growwithjo unified

Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

[ameliababushkin]

This was perfect !!! I didn’t have any dumbbells so I used my 6 month old baby for most 😭😭 I’m 6 months pp and this was something I could handle while feeling like I did something

[michelleludwick]

I love this 12 minute workouts. I work 10hrs a day so working out is hard someday for me so these are perfect for me. Thank you for all you do. You make me want to workout more and I appreciate that so much.

[yinyangcalmness]

That smile just changed my workout attitude. Sometimes I focus on how hard it is until Jo smiles. Then I go "okay girl snap out of it and just do it with a better attitude!" Thanks for this upload.

[tinakaralash]

I really love working out with you! I’m 50 years old and I didn’t think I could keep up! I do 2 of your workouts 4 days a week… I’m already seeing a change in my body which has been a struggle due to my thyroid condition. I also work shift work so these short programs fit well in my busy schedule! See you tomorrow! Love you Jo 💕

[_.Angela]

I’m 53 yrs old and can still keep up, Praise God, Great work out ladies, I’m dripping with sweat, thank you for the great work out, I just recently subscribed to this channel and I’m glad I did, Awesome Channel!🙏🏽♥️

[KrystleLovesHorror]

I don’t know how I’ve never come across this channel, but I LOVE IT!! 😍 The music, the positivity, the countdowns and showing the next move that’s coming up … like you’re genius! I’ve found out I have some major health issues that require me to lose weight, and I think this channel will be so helpful and fun! 🥰💁‍♀️

[holx]

So I mix this one with the lean arms exercise so that's 24 min in total and it's a great mix and match workout! I love it! I have to carry a lot of camera equipment and I found my muscles getting weak and this is really helping.

[lexy]

I’m here a day after doing this workout to say… DANG. I did not expect to be this sore the day after and I do your workouts everyday! This was such an awesome workout for only 12 minutes!

[tracisspace]

The last 12 min workout was more than I expected. Can’t wait to try this one tomorrow 😅

[bxprincess]

That 12 minutes went by fast! Totally wasn’t thinking that that last move was indeed the last move! And my body is definitely and I’m definitely feeling the sweat. I feel like I accomplished so much in a short amount time and that makes me feel really good about myself! At the start of my journey with your channel, I probably wouldn’t even have attempted this yet 🎉

[Lilylove_]

I’m currently 7 months pregnant and can’t do these workouts but I’m so glad I found this channel. I will 100% be doing these workouts to lose the baby weight.

[laurafrancies]

I'm loving this 12min series!! keep em coming!! They are so easy to fit in my day and helping me reach my goals. Thanks Ladies xx

[HelloKittyfyi]

Just finished!! This week I did three different workouts: 12 min chair workout, 12 min arms, and this one. I’ve improved sooo much since my first week at the full body workout: lunges are deeper, lower back is feeling better as I get through the moves, and my hip thrusts are improving in control!

[mrsclark]

This 12 min lower body burn was awesome 🤩 💪🏾 and quick!! Yes 🙌🏾 I would love to see more of these strength workouts 🏋🏾‍♀️ 💜

[SilvaIV]

Ohh.Emmm. Jo!! What kind of trickery is this!? I was a Zumba instructor for 7 years, out of the game and out of shape for almost 4 now! I've been easing back in. I decided to go with your weekly schedule and thought this looks easy enough I can definitely get this done real quick! 7 minutes in drenched in sweat and breathing heavy! Awesome workout! These are definitely intensive based, you're going to get out what you put into them! The upbeat dance vibe and tie infectious smile make me want to really give it my all! Thank you so much for sharing your energy!Happy Monday! Have a great week everybody!💪🏽💕

[pamkoltun]

Hi! I am rebooting my fitness journey! I am 56 and I found your channel just scrolling through many fitness videos. These 12 minute videos are a great way to get back into my fitness journey. I did 2 of your 12 minutes, and no joke, I'm a sweaty mess. Thank you and so happy I found you! A new fan!

[bhavnarasaily]

Short, sweet and efficient. Also a killer workout in 12 minutes, my legs and booty are 😭😭😭😭. Thanks ❤️

[carlytreen]

This is and was an amazing 12 minute workout!! Not too short not to long just the right amount and I so love the fact that it was up and then down and once down it stayed down and didn't go up down up and down. Please do more of these workouts!! Also can u do a workout for DR. The ab separation thingy pleaee.. have a good day ❤

[nkuliscorner_ZA]

Just did this workout with my Sister (we layered it onto one of your beginner 20minute videos). We're gonna be sore tomorrow, but we'll keep moving forward.

Thanks a ton Jo & Kirra. These workouts - your channels - are forming an integral part of our fitness journey (for background: My Sister saw me being consistent with the workouts & decided to join me. We've been at it for almost 3 weeks now & it's such a beautiful thing to share with loved ones). Tons of love

[LovaticForever]

I did this workout today & OMG it was the longest 12 minutes of my life. It was only 12 minutes but it was intense, I loved it! I can’t wait to do the others workouts from this series!