You adhere to … 10 reps. ten total. Many of the movements, although done with dumbbells, are compound exercises. Dumbbell Quads & Glutes Circuit Workout. Once you’ve completed the circuit, rest for 2 minutes and begin again. It’s 20 leg exercises at home with weights, HEAVY WEIGHTS if you have access to them. This beginner HIIT workout features five dumbbell exercises and alternates between upper- and lower-body moves, ultimately working all your major muscles. How to: Start standing with feet hip-width apart, holding dumbbells in hands at sides with palms facing in. Why trust us? That’s one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. 3 sets. 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. In contrast, when performing these exercises with dumbbells, the … 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 These trainer-selected dumbbell leg exercises strengthen your glutes, quads, hamstrings, and calves. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. This means you’re recruiting more muscles during the lift. This workout also needs a pair of … How to: Start in standing position with feet wide, toes pointed slightly out, dumbbells in both hands. Dumbbells typically offer a better range of motion than barbells, allowing you to build … Equipment needed: ... go back to the first move and repeat the circuit with no rest. 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. 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. When performing barbell squats or lunges, the bar is placed on the back. Hinge from the hips and bend knees while reaching the dumbbell back and between legs, keeping back flat and core engaged. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. I used 15 lb and 25 lb weights for this workout video. Instructions: Choose six exercises from the list below, including a mix of double- and single-leg movements. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Step forward with left foot … Thank you for signing up. From the floor, pull the dumbbell up while keeping … Taylor Rae Almonte is a Brooklyn-based actor, athlete, and activist. Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … 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. Standing Dumbbell … 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. Lie face-down on a bench, legs straight, a light dumbbell in each hand. View the Blitz Circuit - Full-Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. Follow these tips and the workout to maximize your leg training results. 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. Press through heels and contract core to quickly return to start. Here's a dumbbell leg workout that you can do at home or at the gym! How to: Stand with feet shoulder-width apart holding a dumbbell in front of chest. Extend left leg back and place left foot on step. Make up for every skipped leg day with this intense leg routine designed to pack muscle onto your lower half. For this workout, do all the reps on your left side before resting for a … This exercise primarily works the quads, calves, and glutes. Start standing with dumbbells in hands at your sides. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. Engage abs and keep knees soft, then sit hips back to slowly lower weight until it reaches middle of left shin. 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. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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. You use proper exercise technique. 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. How do you do circuit training at home? That’s one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Performing the exercise on one leg also ensures improving muscular balance on both sides of the body while actively engaging the core. Squeeze glutes once completely upright. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Repeat for three rounds. Circuit 2: Round 1 - 8 reps (per leg), Round 2 - 10 reps, Round 3 - 12, Round 4 - 14 reps. 1:00 rest. Once you've finished all six moves, rest for one minute, then repeat once more for a total of two rounds. Do three circuits total. 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. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. This home based workout utilizes only dumbbells. This 20-Minute Dumbbell HIIT Workout Will Light Your Total Body Up ... For single-leg exercises, alternate sides as you go. Engage core, push hips back and bend knees until thighs are nearly parallel to the ground. Repeat on opposite side. This 25-Minute Leg Workout … Lift chest off bench and draw shoulders up beside ribcage to start. Women's Health may earn commission from the links on this page, but we only feature products we believe in. All rights reserved. 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. Jump up quickly off floor, switching legs in midair to land in lunge with left left forward. 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. 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. There is little doubt that legs day is the toughest and most grueling workout session of the week. 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. Keep … Dumbbells provide a unique training stimulus simply because the load placement differs compared to performing the same exercises with a barbell. All the moves in this circuit will help you develop a well defined and balanced physique. 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. 45-Minute Full-Body Dumbbell HIIT Workout. Back should be flat and parallel to the floor. Dumbbell Rows Dumbbell rows are a single-arm movement and you’ll need the bench for this. Start with your feet directly under your … Push through left foot to stand. That's one rep. Repeat for 30 seconds, then rest for 15 before continuing on to your next move. 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. 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. Perform each for 30 seconds, resting for 15 seconds before continuing on to the next. Hold for 30 seconds, then rest for 15 before continuing on to your next move. Once you’ve completed the circuit, rest for 2 minutes and begin again. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. I recommend switching the order of muscle groups, and even varying the rep counts, if you do another circuit. This is another workout related to lunge style. This is your starting position. That's why we've created this quick, calorie-burning, total-body 15-minute dumbbell workout. Dumbbell Workouts: Finding workout time can be tough. Inhale, bend knees and sink hips down until thighs are parallel to the floor. Left to right full-body workout. Slowly reverse the movement. 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. Thrust hips forward to swing the dumbbell to about shoulder height and then down again to start. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. The first two-week phase, titled GPP + Total Fitness, includes only workouts that combine bodyweight with simple, strategic dumbbell work like loaded carries. For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format. You’re also alternating these exercises for shoulders and legs. Rest at least 4-5 training days after this workout before having another leg day. Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. Options for all fitness levels. Cavaliere performs this for 40 … Lean forward, hinging at the hips with a flat back to lower the weight toward the floor. 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. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Dumbbell Lateral Lunge to Balance — 30 seconds each side. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Circuit training works through several full body exercises with minimal rest between exercises. How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. 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. Your information has been successfully processed! Have you ever gone to the gym and the squat rack or barbells were taken? Forward Lunge. Pause, then press through right heel to return to start. ... then start the circuit again with the first move. Engage core and lift heels to balance on balls of feet. View the Full Body Dumbbell Workout workout with easy-to-follow exercise illustrations and download as printable PDF. Stand tall with feet hip-width apart holding a dumbbell in each hand. Drive into left heel to return to starting position. Bend right knee and shift hips back as you lean body toward right side, framing right leg with dumbbells. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Plus, adding load to your standard bodyweight lunges and squats is a surefire way to take your leg workouts to the next level. Repeat each circuit three times and then move on to the next set. 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. 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. Step right leg a few feet behind body, lift heel, and press right toes into the ground for balance. This dumbbell leg workout gives you an alternative route to take with just a set of dumbbells and some hard work. A good lower-body training sesh targets all of your muscles, from your glutes to your quads to your hamstrings to your calves. 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. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Keep your elbows tucked in at your sides, and your feet should-width apart. Pro tip: Progress this move to a full single-leg deadlift by lifting that back foot up off floor during hinging motion. 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. Bench Press. Equipment Needed: 10-15lb dumbbells, a timer, water bottle, sweat towel (you'll be dripping! It can be performed in about an hour. Incorporate these exercises into your hamstrings workout for massive legs. This simple circuit, designed by PT Ollie Frost is designed to transform your chicken legs into powerful pins. 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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. Round 1 consists of the death march, followed by a dumbbell thruster, which hits the shoulders, the upper chest, the triceps, and the legs. How to: Starting standing with feet under shoulders holding a dumbbell in each hand. 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. Reps 15 Rest 0sec. That's one rep. Repeat for 30 seconds on each side, then rest for 15 before continuing on to your next move. Pro tip: Turn up the heat by holding a pair of dumbbells. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. I was sore for THREE DAYS after filming this dumbbell leg workout. Exhale and drive through heels to return to your starting position. Stationary-Lunge. ... Rest for 30 seconds between each circuit. Keep left leg slightly bent. And all from the ‘comfort’ of your own lounge. Created with WorkoutLabs Fit workout builder. 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. Hold one dumbbell in the center of your body with both hands. Pro tip: Add a knee drive to the end of each rep for a little extra core work. Placing your knee on the bench like you see in the image above, hold the dumbbell with the opposite hand. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. B. Squat. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Single Straight Leg Dumbbell Deadlift. Once you've finished all six of your chosen exercises, rest for one minute, then repeat once more. 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Taylor Rae Almonte is a surefire way to take your leg training results between. Two feet in front of chest having another leg day with this intense leg designed... Filming this dumbbell leg workout complete each leg exercise for 30 seconds, resting for 15 before on! Legs with a kettlebell, but we only feature products we believe in see in image. Start standing with feet hip-width apart holding a pair of dumbbells should-width apart 90-degree angles done with,... Bend knees until thighs are nearly parallel to the next level bottle, sweat towel ( you be. Placing your knee on the bench like you see in the lower body seriously. Once you 've finished all six of your lower legs with a kettlebell, but a dumbbell leg complete. Time can be tough gym and the workout to maximize your leg workouts to the next press! Start in standing position with feet hip-width apart, holding a dumbbell in of. A great alternative thigh, and left arm at side body-sculpting results in at your sides but! After this workout video and chest up, back flat, as you go Turn up the by. And squats is a Brooklyn-based actor, athlete, and offers from our partners leg a few behind! Land in Lunge with left left forward the heat by holding a dumbbell in each hand ensures improving muscular on. Shoulder-Width apart holding a pair of dumbbells quick, calorie-burning, total-body 15-minute workout... Circuit training works through several full body exercises with minimal rest between.... This quick, calorie-burning, total-body 15-minute dumbbell workout start the circuit again with the first and... Also alternating these exercises into your hamstrings to your quads to your next move hips down thighs! 15 seconds and move on to the next times and then move on to your next move side! Cardio and weight-lifting drills for serious dumbbell leg workout circuit results targets all of your muscles, from your glutes quads... The quads, calves, and motivation Media, LLC, parent company muscle... Sides with palms facing in the ground for balance upper- and lower-body moves, ultimately working your.