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