@jaynehornsbyfitness: Got dumbbells and want a quick, effective home workout that hits legs, glutes, back and shoulders? Here’s a tidy little 4-move session you can get done in 15 minutes. No faff. Just solid, sweaty graft. Here’s your lineup 👇 4 exercises • 10–12 reps • 3–4 rounds 1️⃣ Dumbbell Lateral Lunges Brilliant for glutes, inner thighs and leg strength. Step out wide, sit the hips back, keep both heels down and push through the working leg to stand tall. 2️⃣ B-Stance RDL A glute and hamstring favourite. Front foot does the work, back foot supports. Hinge at the hips, keep the dumbbells close to your legs and stand tall by squeezing the glutes. 3️⃣ Single-Arm Dumbbell Row Great for back strength and fixing that hunched-over-a-desk posture. Flat back, row the dumbbell towards your hip and control the lowering phase. 4️⃣ Half-Kneeling Single-Arm Press Shoulders, core and stability all in one. Stay tall, ribs down, and press straight up with control. If you try this one, tag me or let me know cos I love seeing you lot getting stuck in. And if you want more simple, effective home workouts then don't forget to drop me that follow… catch ya in a bit 👋🔥 #dumbbellworkout #Fitness #strengthtraining #menopause #quickworkout

Jayne | Online Fitness Coach

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Sunday 23 November 2025 08:59:50 GMT