This 30 minute standing legs and glutes workout with dumbbells is Day 1 of the 7 Day Azure Program. Every exercise is done on your feet with no jumping and no complicated choreography, working your glutes, hamstrings, quads and calves with controlled, strength based moves. Balance, stability and single leg work are part of the session to challenge your lower body. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-legs-and-glutes-workout-with-dumbbells-1-week-standing-workouts-program I designed this session for training at home in a small space, and it is a follow along workout with no talking from start to finish. You will hear a beep at every transition, so you always know when to change exercises. Each work block runs for 50 seconds and is followed by a 10 second break before the next move. Use this standing lower body workout once or twice a week to build strength, shape your legs and improve balance without heavy machines or complex setups. Equipment: - 1 pair of dumbbells (I am using 7.5 kg (16.5 lbs) dumbbells in the video) - A yoga block for the elevated squats and one stretching exercise during the cool down - Water and a towel We start with a gentle standing warm up to prepare your joints and muscles, and finish with a relaxing standing cool down and stretches. This workout is perfect if you: - Prefer low impact training with no floor exercises - Work out at home in a small space - Want a beginner to intermediate friendly leg day that still feels challenging - Are following the 7 Day Azure Program Take each repetition at your own pace and enjoy moving with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE LOWER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M72ZU6mLwk3mDp1wZw1W-PQJ Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 WORKOUT CHAPTERS 0:00 Intro 0:24 ALT. HIP ROTATE 1:25 GOOD MORNINGS 2:25 GOOD MORNING TO SQUAT 3:25 DEEP SQUAT TO HAMSTRING STRETCH 4:25 COSSACK SQUAT + SHIFT 5:25 SIDE SQUAT HEEL TAP 6:25 REV. LUNGE TO B-STANCE RDL 7:25 REV. LUNGE TO B-STANCE RDL 8:25 ALT. CURTSY TO SQUAT 9:25 FRONT LUNGE + SIDE LUNGE 10:25 FRONT LUNGE + SIDE LUNGE 12:26 B-STANCE RDL + ROTATE 13:26 B-STANCE RDL + ROTATE 14:26 SPLIT SQUAT 15:26 SPLIT SQUAT 16:26 REV. LUNGE TO B-STANCE SQUAT 17:26 REV. LUNGE TO B-STANCE SQUAT 18:26 ONE-LEG HEEL RAISE 19:26 ONE-LEG HIP RAISE 20:26 ONE-LEG HIP RAISE 21:27 ONE-LEG HIP RAISE 22:27 ELEVATED SQUAT 23:27 SPRINTER REV. LUNGE 24:27 SPRINTER REV. LUNGE 25:27 ALT. QUAD STRETCH 26:27 ALT. HAMSTRING STRETCH 27:27 HAMSTRING STRETCH WITH YOGA BLOCK 28:27 FRONT PLANK HOLD 29:27 DEEP SQUAT + ROTATE