For Frida Redknapp, home workouts are fundamental to keeping fit. As a mum of five and the founder of food and lifestyle brand, Frood World, the 44-year-old says they’re crucial for consistency – which she rightly says is key to ‘seeing results’.

‘Try to find a routine that fits into your weekly schedule,’ she says. ‘If you only have enough time to train for 20 minutes on some days (we are all busy), that is better than nothing. Try not to skip it. Once a good routine is in place, that works for you, you will gradually start to see results and that is the greatest feeling. I personally train to feel strong, energetic, alert and mainly to keep up with my many kids. Home workouts are great.’

Emphasis is on the ‘try not to skip it’: without consistency, even the most effective workout plan loses its impact, as the body relies on steady stimulus to adapt and improve. As Frida explains, persistence and patience are essential for sustainable results.

Speaking about the significance of weight training to maintain strength and fitness, she adds: ‘I do use weights. I think it’s important to use weights, but if you’re just getting started, just use your body weight or really light weights.’

Below, try Frida’s go-to leg workout, with our instructions on how to do it properly.

Frida Redknapp’s 20-minute leg strength workoutHow to do it

‘If you want sculpted legs, start here,’ Frida says. ‘Lower-body focused, with a few upper-body movements woven in for balance. I use dumbbells, yoga blocks, and a mat, but it can also be done with just your bodyweight. Aim for 10–12 reps per exercise (or per side). Slow, controlled movement is where the strength builds! Using yoga blocks is such a small tweak but it really improves balance and muscle activation.’

Rest for 30-45 secs between exercises, and repeat for two rounds.

Exercises1. Dumbbell Romanian deadlift

  • Stand tall with feet hip-width apart on a yoga block each, holding dumbbells in front of your thighs, palms facing you. Slightly bend your knees and brace your core.
  • Hinge at your hips by pushing them back, lowering the dumbbells down your legs. Keep your back flat and chest proud; weights stay close to your shins. Lower until you feel a stretch in your hamstrings (usually mid-shin).
  • Drive through your heels and squeeze your glutes to return to standing.

2. Front-foot elevated split squat, dumbbell front-racked

  • Place your front foot on a yoga block, back foot on the floor behind you, back leg extended. Hold dumbbells at shoulder height (front-racked position).
  • Lower your back knee toward the floor, keeping torso upright. Front knee tracks over toes; don’t let it cave inward. Push through the front heel to stand back up. Repeat for prescribed reps, then switch sides.

3. Dumbbell goblet squat, heels elevated

  • Hold one dumbbell vertically at your chest (both hands under the top head). Stand with feet shoulder-width apart, heels on a yoga block each, toes slightly turned out.
  • Sit your hips down and back into a squat. Keep chest lifted and elbows inside knees. Lower until thighs are parallel (or deeper if mobile), then push back up.

4. Front-foot elevated split squat + tricep press into bicep curl

  • Set up in a front-foot elevated split squat, with front foot on a yoga block in front of you, back leg extended behind you in a lunge position. Hold dumbbells down by your sides.
  • As you lower into a split squat, bending both knees, bend your elbows to perform a bicep curl.
  • As you rise from the squat, bring dumbbells down and back past your thighs into a tricep extension. Repeat for prescribed reps, then switch sides.

5. Front-foot elevated lunge + dumbbell bent-over row

  • Start with front foot elevated on a block, holding dumbbells at your sides.
  • Step back into a lunge and bend into front knee slightly, keeping back leg extended. At the bottom, hinge your torso slightly forward from hips.
  • Continue performing rows for prescribed reps: pull dumbbells toward your ribs, elbows close to body.

6. Front-foot elevated weighted curtsy lunge

  • Stand with front foot elevated on a block, dumbbells held straight down by your thighs.
  • Step your back leg diagonally behind you into a curtsy position.
  • Lower your back knee toward the floor while keeping torso upright.
  • Push through the front heel to return to standing.

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fitness model promoting a core challengeHeadshot of Bridie Wilkins

As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.

After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!

Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.

She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.