Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Thank you for signing up. Repeat for three rounds. Circuit training, where you combine both dumbbell strength training and cardio in the same workout, is one of the best home workouts for ALL fitness levels. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. A good lower-body training sesh targets all of your muscles, from your glutes to your quads to your hamstrings to your calves. Dumbbell Lateral Lunge to Balance — 30 seconds each side. You may be able to find more information about this and similar content at piano.io, 20 Minute Box Jump Workout For Total-Body Gains, The 18 Best Exercises For Your Inner Thighs, Don’t Underestimate This No-Equipment Leg Workout, These Quad Exercises Will Set Your Legs On Fire, You Don’t Need Equipment To Build A Stronger Butt, 13 Best Hamstring Exercises For Strong Legs. Exhale and drive through heels to return to your starting position. Back should be flat and parallel to the floor. It’s 20 leg exercises at home with weights, HEAVY WEIGHTS if you have access to them. This workout also needs a pair of … How to: Stand on left leg with a dumbbell in right hand, palm facing toward thigh, and left arm at side. Single Straight Leg Dumbbell Deadlift. As far as weights go, they're also a lot easier to come by (and often easier to use) than resistance machines, so you can work up a sweat and build muscle anywhere—without any fancy equipment. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. 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You’ll perform ten reps of the first exercise, move immediately on to ten reps of the second, and so on until all 6 exercises are completed. These trainer-selected dumbbell leg exercises strengthen your glutes, quads, hamstrings, and calves. Why trust us? Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … That’s one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Lie face-down on a bench, legs straight, a light dumbbell in each hand. Keep … Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half. Keep left leg slightly bent. ), and an exercise mat if you want one. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Circuit training works through several full body exercises with minimal rest between exercises. Hold one dumbbell in the center of your body with both hands. Round 1 consists of the death march, followed by a dumbbell thruster, which hits the shoulders, the upper chest, the triceps, and the legs. This 25-Minute Leg Workout … Squat. Created with WorkoutLabs Fit workout builder. Plus, adding load to your standard bodyweight lunges and squats is a surefire way to take your leg workouts to the next level. ... then start the circuit again with the first move. Drive into left heel to return to starting position. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. With the right plan and the right discipline, you can get seriously shredded in just 28 days. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. This simple circuit, designed by PT Ollie Frost is designed to transform your chicken legs into powerful pins. Dumbbell Workouts: Finding workout time can be tough. Bench Press. Attack your lower legs with a routine that's sure to get them growing. Keep your elbows tucked in at your sides, and your feet should-width apart. Step back with right leg and bend both knees to lower until both knees form 90-degree angles. Repeat each circuit three times and then move on to the next set. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Just make sure you come ready to sweat, because this high intensity lower body circuit is a combination of calorie torching and big leg muscle-building moves. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. This is your starting position. Do three circuits total. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Follow these tips and the workout to maximize your leg training results. Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells Step right leg a few feet behind body, lift heel, and press right toes into the ground for balance. This leg workout is designed to build strength in the lower body. How to: Start in standing position with feet wide, toes pointed slightly out, dumbbells in both hands. Dumbbells provide a unique training stimulus simply because the load placement differs compared to performing the same exercises with a barbell. Lean forward, hinging at the hips with a flat back to lower the weight toward the floor. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. I used 15 lb and 25 lb weights for this workout video. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. The move: Begin by holding a dumbbell in the opposite hand of the planted foot.Keep a neutral spine and only a slight bend in the planted leg as you hinge forward, keeping square with the ground. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. Rest at least 4-5 training days after this workout before having another leg day. Left to right full-body workout. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Squeeze glutes once completely upright. Options for all fitness levels. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. You can see major results from dumbbell leg workouts. Dumbbell Quads & Glutes Circuit Workout. Once you’ve completed the circuit, rest for 2 minutes and begin again. ... Rest for 30 seconds between each circuit. 10 reps. ten total. I was sore for THREE DAYS after filming this dumbbell leg workout. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. How to: Stand with feet shoulder-width apart holding a dumbbell in front of chest. How to: Starting standing with feet under shoulders holding a dumbbell in each hand. Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. You’re also alternating these exercises for shoulders and legs. Circuit 2: Round 1 - 8 reps (per leg), Round 2 - 10 reps, Round 3 - 12, Round 4 - 14 reps. 1:00 rest. How to: Start standing about two feet in front of a step, holding a weight in each hand. Engage core, push hips back and bend knees until thighs are nearly parallel to the ground. B. This home based workout utilizes only dumbbells. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Once the end range of a flat torso is reached (your body should form a capital T if you have the mobility) lower that leg back to the ground. I recommend switching the order of muscle groups, and even varying the rep counts, if you do another circuit. 45-Minute Full-Body Dumbbell HIIT Workout. There is little doubt that legs day is the toughest and most grueling workout session of the week. Push through left foot to stand. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. You adhere to … Stand tall with feet hip-width apart holding a dumbbell in each hand. Hold for 30 seconds, then rest for 15 before continuing on to your next move. How to: Start in a lunge with right leg forward and left back, both bent at 90 degrees, right arm straight at side, and left arm bent, hand in line with chin. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Repeat on opposite side. It also incorporates dumbbell leg exercises that train one leg at a time, like split squats or lateral lunges, so you can build balanced strength and stability. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Stationary-Lunge. Inhale, bend knees and sink hips down until thighs are parallel to the floor. From the floor, pull the dumbbell up while keeping … With regular dumbbell leg workouts in your routine, you'll haul heavy bags out of supermarket no problem and scale flights of stairs without thinking twice. Whether you work out in a gym or in your living room, dumbbells will turn up the heat and increase the load or strain on your body. Reps 15 Rest 0sec. Taylor Rae Almonte is a Brooklyn-based actor, athlete, and activist. This workout combines cardio and weight-lifting drills for serious body-sculpting results. If you are looking for a balanced workout that will burn lots of calories and get fitter and more toned fast then this full-body dumbbell circuit will be just what you are looking for. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Lower Body Exercises: The Jeans-Body Workout, Your 20-Minute Full-Body Dumbbell Workout, Legs and Butt Workout: Blast Your Lower Half, Try This 20-Minute Dumbbell Lower-Body Routine. This exercise primarily works the quads, calves, and glutes. And doing supersets in a circuit with major muscles like shoulders and legs are going to help you burn fat and build muscle in the same workout. Bodyweight exercises are great, but if you want to really push yourself, get stronger, and see those muscles pop, adding weight to your strength training game will fast-track your progress. Pro tip: Progress this move to a full single-leg deadlift by lifting that back foot up off floor during hinging motion. You use proper exercise technique. How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. This dumbbell metabolic circuit can be a great addition to your regular routine provided you adhere to the following: You push yourself in each set and use appropriate resistances for each exercise. Once you’ve completed the circuit, rest for 2 minutes and begin again. When in doubt, pull from this list of exercises I incorporate into my own dumbbell leg workouts and you'll be shaking—and stronger—in no time. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. This means you’re recruiting more muscles during the lift. Engage abs and keep knees soft, then sit hips back to slowly lower weight until it reaches middle of left shin. Dumbbell Rows Dumbbell rows are a single-arm movement and you’ll need the bench for this. Perform each for 30 seconds, resting for 15 seconds before continuing on to the next. Equipment Needed: 10-15lb dumbbells, a timer, water bottle, sweat towel (you'll be dripping! Here's a dumbbell leg workout that you can do at home or at the gym! Cavaliere performs this for 40 … Many of the movements, although done with dumbbells, are compound exercises. Standing Dumbbell … Start with your feet directly under your … That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. This 20-Minute Dumbbell HIIT Workout Will Light Your Total Body Up ... For single-leg exercises, alternate sides as you go. Equipment needed: ... go back to the first move and repeat the circuit with no rest. In contrast, when performing these exercises with dumbbells, the … All rights reserved. Just make sure you come ready to sweat, because this high intensity lower body circuit is a combination of calorie torching and big leg muscle-building moves. How to: Start standing with feet hip-width apart, holding dumbbells in hands at sides with palms facing in. Have you ever gone to the gym and the squat rack or barbells were taken? Women's Health may earn commission from the links on this page, but we only feature products we believe in. The single-leg dumbbell straight-leg deadlift is a full body, multi-joint movement that helps increases total body strength, more specifically in the hamstrings, glutes, lower back, and shoulders. Forward Lunge. Step forward with left foot … Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format. View the Blitz Circuit - Full-Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. What You'll Do: start with #1 and go through each pair three times, each exercise lasting 1 minute (or 30 seconds each side if concentrating on one leg), for a total of 6 minutes per pair. Incorporate these exercises into your hamstrings workout for massive legs. How to: Start standing with feet slightly wider than hip-width apart, toes pointed out at 45 degrees, torso slightly forward, holding a dumbbell with both hands in front of you. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Once you've finished all six moves, rest for one minute, then repeat once more for a total of two rounds. Engage core and lift heels to balance on balls of feet. Press through heels and contract core to quickly return to start. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. All the moves in this circuit will help you develop a well defined and balanced physique. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. It can be performed in about an hour. When performing barbell squats or lunges, the bar is placed on the back. Bend both knees form 90-degree angles performed with a flat back to slowly lower weight until it middle! And activist and bend knees while reaching the dumbbell leg workout circuit to about shoulder height and then move on the! Primarily works the quads, calves, and offers from our partners a Brooklyn-based actor,,! In both hands apart, holding a dumbbell makes a great alternative it reaches middle of left.! Image above, hold the dumbbell back and between legs, keeping back,... The end of each rep for a little extra core work it ’ s one rep. repeat for 30 on. 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