Whenever you stand up from a chair, climb a set of stairs, or walk around the block, you’re using muscles throughout your lower body. Of course, exercising those muscles is important for keeping them strong, but that doesn’t mean it needs to be a long, drawn-out process. In just 15 minutes, you can complete a simple—yet effective—lower body strength workout that will keep your muscles in fighting shape for all those daily activities.

During this week’s episode of Trainer of the Month Club, Form Fitness founder Morit Summers takes you through a lower body strength workout. You can do it with two dumbells, a kettlebell, or without any equipment. During the 15-minute class, you’ll complete two sets of four classic exercises that engage muscles throughout your lower body like your glutes, quads, and hamstrings.

You’ll start with Summer’s favorite move, the goblet squat, which targets all of your lower body muscles. Next, you’ll perform a back lunge to really work your quads. Then, you’ll do a lateral lunge to engage your adductors, aka your inner thighs. And then you’ll finish off targeting your hamstrings with a split-stance deadlift.

Summers recommends that you complete about 10 to 12 reps of each move. She’ll walk you through two rounds, but you’re more than welcome to stick to just one or add on more sets. Just do what feels right for you and your body. Lace-up your sneakers, grab a towel and some water, and hit play on the video above to get going.