Dumbbell & Resistance Band-Only Lower Body Workout at Home

Female Workout
What’s going on, guys!?

Today, we’ll be doing a 25-minute lower body/leg workout that you can do right from home. All you’ll need for this workout are some dumbbells and a resistance band.

Dumbbells: https://amzn.to/3gJMBJ9
Resistance Bands: https://amzn.to/2T1A5ds

You can follow along with me in real time throughout this entire workout, but if that’s not your vibe, feel free take a screenshot of the workout diagrams included in the video right before the workout starts and at the very end of the workout.

Please see down below for the full written workout & music playlist.

My outfit is from TLF Apparel (Techne Sports Bra + Techne Leggings, both size Small, color Sloe)
(15% Discount Code: “TLF-NAOMIKONG”)
Shop here: https://shoptlf.com/Naomi

How to Romanian Deadlift (RDL): https://youtu.be/pwGLw2xJCGw

Of course, most importantly, never forget that your fitness goals are fueled also through your nutrition, so always remember to stay consistent with both your nutrition & training.


1) RB Squats | 12 reps
2) RB Romania Deadlifts (RDLs) | 12 reps
3) DB Lunges | 15 reps/leg
4) RB Split Squats | 15 reps/leg
5) Surrenders | 12 reps
6) Jump Squats | 12+ reps
Perform exercises 1-6 one right after the other.
Rest for 90 seconds.
Complete circuit for a total of 4x.


My workout guides: https://naomikong.com/collections/all

Cute Workout Clothes: https://shoptlf.com/Naomi
(15% Discount Code: “TLF-NAOMIKONG”)

Bodybuilding supplements: https://goto.bodybuilding.com/rNqBR


FULL BODY WORKOUT NO EQUIPMENT | https://youtu.be/blSD55-JHzo
RESISTANCE BAND ARM WORKOUT | https://youtu.be/1E_Vq64Sr7w
DB-ONLY FULL BODY WORKOUT | https://youtu.be/EXj5fItvn-Q

For more workout videos and daily fitness motivation, follow me on:
INSTAGRAM: http://www.instagram.com/naomi.kong
FACEBOOK: http://www.facebook.com/naomikongfitness

*This video and description contains affiliate links. This helps support the channel and allows me to continue creating more content for you. Thank you for your support!

– Lashes: https://amzn.to/2ljP6cE


Music Playlist:
– The Mirror | Mindme ft. Emini
– Let Your Body Go Crazy | Zenosyne
– Red Lights | Lvly
– Like It Like That | Le June
– Love You Right Back | Deanz
– Bedroom | Loving Caliber
– Next to Me | Lvly
– Do You Read Me (Ndy Remix) | Seroa ft. Emalee

#naomikong #naomikongfitness #lowerbodyworkout

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