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