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

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