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