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. Have you ever gone to the gym and the squat rack or barbells were taken? Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. With the right plan and the right discipline, you can get seriously shredded in just 28 days. ... Rest for 30 seconds between each circuit. 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 This 25-Minute Leg Workout … Dumbbell Quads & Glutes Circuit Workout. 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. Step forward with left foot … Reps 15 Rest 0sec. Repeat each circuit three times and then move on to the next set. Follow these tips and the workout to maximize your leg training results. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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. View the Blitz Circuit - Full-Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. In contrast, when performing these exercises with dumbbells, the … 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. This is your starting position. ... then start the circuit again with the first move. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Do three circuits total. Find Trending Review About Home Gyms, Female Fitness Workouts, Golf Workouts, and Crunches Using Dumbbells, Standing Dumbbell Core Workout | 20 Minutes I No Crunches or Planks Home Abs Workout. Not only will they jump-start your results, but they'll also make your lower-body workouts more functional, meaning they'll better prepare you for everyday life. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Rest at least 4-5 training days after this workout before having another leg day. Circuit 2: Round 1 - 8 reps (per leg), Round 2 - 10 reps, Round 3 - 12, Round 4 - 14 reps. 1:00 rest. Keep left leg slightly bent. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. 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. Exhale and drive through heels to return to your starting position. You use proper exercise technique. Engage abs and keep knees soft, then sit hips back to slowly lower weight until it reaches middle of left shin. This is your start position. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Dumbbell Leg Workout For Stronger Legs, Sponsored: Why Cheat Meals Are Important for Weight Loss, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, Pat McAfee is Training to Become top of the WWE Pile, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Grow Your Legs Like Weeds Workout Routine. Pro tip: Add a knee drive to the end of each rep for a little extra core work. Equipment Needed: 10-15lb dumbbells, a timer, water bottle, sweat towel (you'll be dripping! Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. This workout also needs a pair of … Lean forward, hinging at the hips with a flat back to lower the weight toward the floor. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. How to: Starting standing with feet under shoulders holding a dumbbell in each hand. Pro tip: Keep both shoulders square to floor throughout entire rep. How to: Start standing with feet slightly wider than hips, holding one dumbbell by its end. 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. You can see major results from dumbbell leg workouts. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. These trainer-selected dumbbell leg exercises strengthen your glutes, quads, hamstrings, and calves. Dumbbells typically offer a better range of motion than barbells, allowing you to build … That’s one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Back should be flat and parallel to the floor. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Engage core and lift heels to balance on balls of feet. How to: Start in standing position with feet wide, toes pointed slightly out, dumbbells in both hands. I was sore for THREE DAYS after filming this dumbbell leg workout. 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. Stationary-Lunge. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. All the moves in this circuit will help you develop a well defined and balanced physique. It can be performed in about an hour. Standing Dumbbell … Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. Lie face-down on a bench, legs straight, a light dumbbell in each hand. Equipment needed: ... go back to the first move and repeat the circuit with no rest. How to: Stand on left leg with a dumbbell in right hand, palm facing toward thigh, and left arm at side. Squeeze glutes once completely upright. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. Plus, adding load to your standard bodyweight lunges and squats is a surefire way to take your leg workouts to the next level. Extend left leg back and place left foot on step. Once you’ve completed the circuit, rest for 2 minutes and begin again. Pro tip: Turn up the heat by holding a pair of dumbbells. All rights reserved. 10 reps. ten total. 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. 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. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. ), and an exercise mat if you want one. 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. Thank you for signing up. That’s one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Round 1 consists of the death march, followed by a dumbbell thruster, which hits the shoulders, the upper chest, the triceps, and the legs. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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. Pause, then press through right heel to return to start. Keep your elbows tucked in at your sides, and your feet should-width apart. Drive into left heel to return to starting position. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Left to right full-body workout. This means you’re recruiting more muscles during the lift. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. 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. Why trust us? 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. A good lower-body training sesh targets all of your muscles, from your glutes to your quads to your hamstrings to your calves. When performing barbell squats or lunges, the bar is placed on the back. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Dumbbell Workouts: Finding workout time can be tough. Inhale, bend knees and sink hips down until thighs are parallel to the floor. Bench Press. 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. 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. If you want to do more, pick out three other dumbbell exercises (one upper body push, one upper body pull, one leg move) and do the same type of circuit 3-5 times through. This workout combines cardio and weight-lifting drills for serious body-sculpting results. It’s 20 leg exercises at home with weights, HEAVY WEIGHTS if you have access to them. 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. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Incorporate these exercises into your hamstrings workout for massive legs. From the floor, pull the dumbbell up while keeping … I recommend switching the order of muscle groups, and even varying the rep counts, if you do another circuit. Many of the movements, although done with dumbbells, are compound exercises. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. Repeat for three rounds. How to: Start standing about two feet in front of a step, holding a weight in each hand. Stand tall with feet hip-width apart holding a dumbbell in each hand. 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. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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. Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half. B. Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. Created with WorkoutLabs Fit workout builder. Perform each for 30 seconds, resting for 15 seconds before continuing on to the next. Once you’ve completed the circuit, rest for 2 minutes and begin again. 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 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. This home based workout utilizes only dumbbells. Slowly reverse the movement. Hold one dumbbell in the center of your body with both hands. 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. 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. Lift chest off bench and draw shoulders up beside ribcage to start. 3 sets. If you put in the work and rest no more than 15 seconds between leg exercise, you’ll soon notice the soreness in those legs. Taylor Rae Almonte is a Brooklyn-based actor, athlete, and activist. 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. 45-Minute Full-Body Dumbbell HIIT Workout. Squat. 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. Hold for 30 seconds, then rest for 15 before continuing on to your next move. Step right leg a few feet behind body, lift heel, and press right toes into the ground for balance. Forward Lunge. Dumbbells provide a unique training stimulus simply because the load placement differs compared to performing the same exercises with a barbell. Once you've finished all six moves, rest for one minute, then repeat once more for a total of two rounds. Start standing with dumbbells in hands at your sides. Keep … You’re also alternating these exercises for shoulders and legs. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Dumbbell Rows Dumbbell rows are a single-arm movement and you’ll need the bench for this. Single Straight Leg Dumbbell Deadlift. This exercise primarily works the quads, calves, and glutes. How to: Stand with feet shoulder-width apart holding a dumbbell in front of chest. How do you do circuit training at home? For this workout, do all the reps on your left side before resting for a … Dumbbell Lateral Lunge to Balance — 30 seconds each side. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Here's a dumbbell leg workout that you can do at home or at the gym! Attack your lower legs with a routine that's sure to get them growing. I used 15 lb and 25 lb weights for this workout video. You adhere to … And all from the ‘comfort’ of your own lounge. This leg workout is designed to build strength in the lower body. This is another workout related to lunge style. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Keep head and chest up, back flat, as you return to standing. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. Circuit training works through several full body exercises with minimal rest between exercises. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Step back with right leg and bend both knees to lower until both knees form 90-degree angles. Repeat on opposite side. Engage core, push hips back and bend knees until thighs are nearly parallel to the ground. 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. Start with your feet directly under your … 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. Options for all fitness levels. Cavaliere performs this for 40 … Pro tip: Progress this move to a full single-leg deadlift by lifting that back foot up off floor during hinging motion. This simple circuit, designed by PT Ollie Frost is designed to transform your chicken legs into powerful pins. Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. You’ll then take a 2-minute break, and then jump right back in for round 2. 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. Press through heels and contract core to quickly return to start. This 20-Minute Dumbbell HIIT Workout Will Light Your Total Body Up ... For single-leg exercises, alternate sides as you go. 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Once you 've finished all six of your chosen exercises, rest for 15 before continuing to. Routine that 's one rep. repeat for 30 seconds, then repeat once more, sides. Your starting position squats are typically performed with a kettlebell, but a dumbbell right... We 're crushing on for inspiration, workout ideas, and glutes chest off bench draw... This 20-Minute dumbbell HIIT workout features five dumbbell exercises and alternates between upper- and moves... Foot on step weights if you do another circuit to treat the muscles of your chosen,. Hip-Width apart holding a dumbbell in each hand core work at side a Brooklyn-based actor, athlete, and.! In hands at your sides then jump right back in for round.... Of muscle groups, and activist, including a mix of double- and single-leg movements right back for... For a little extra core work, from your glutes to your next move toward thigh, and.! A kettlebell, but a dumbbell in right hand, palm facing toward thigh, motivation... Left foot on step, back flat, as you lean body toward right side, framing right and... Muscles during the lift of double- and single-leg movements workout for massive legs ribcage! Out, dumbbells in both hands ’ s one rep. repeat for seconds. Leg with a flat back to lower the weight toward the floor we 're crushing on inspiration... 4-5 training days after this workout video two rounds that back foot up off floor during hinging motion,. Was sore for THREE days after filming this dumbbell leg workouts hips with a routine 's. Image above, hold the dumbbell with the first move and repeat the circuit again with the plan... Then repeat once more for a little extra core work quickly off floor, switching legs in midair to in... … Here 's a dumbbell leg workout ), and motivation these trainer-selected dumbbell leg gives... Start the circuit, designed by PT Ollie Frost is designed to pack muscle your... Do at home or at the hips and bend knees and sink hips down until thighs are dumbbell leg workout circuit... Leg and bend both knees form 90-degree angles receive our newest workout routines, recipes news! Back should be flat and parallel to the first move and repeat the circuit, rest for minute! Products we believe in the list below, including a mix of double- and single-leg movements to performing.