Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you'll target the hamstrings, glutes, hips and your core - with absolutely no squats!

This workout is perfect if you have sensitive knees or low back.

And stick around till the end - I have a special little hip finisher for you.

Day 11 of the 21-Day Fit & Fierce Challenge.

Tools: 1 moderate & heavy dumbbell, booty band (optional), chair or bench

2 x 45sec
1-leg assisted deadlift
1-leg assisted deadlift
Straight leg bridge

2 x 45sec
Standing fire hydrant
Standing fire hydrant
Skaters

2 x 45sec
Weighted glute bridge
Weighted glute bridge
Reverse hyper 1

Finisher
1 x 40sec
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge
Side plank with leg lift
Knee in to leg lift
Elevated clams
Butterfly bridge