Let’s fire up the legs with dumbbells and bodyweight compound exercises to work the quads, hamstrings, glutes and of course the core!
For this lower body workout you will simply need a pair of dumbbells and a mat, however you can also use the following if you have access but is not necessary!
* Glute band for hip thrusts
* Yoga block/thick book for heel elevated squats and foot elevated lunges
* A chair for hip thrusts however you can perform bridges in the mat
The dumbbells I am using are 15kg each. This is also a great workout if you have access to a heavier dumbbell/kettlebell for the hip thrusts. I am using 20kg for the hip thrusts.
The timer will be set for 40 seconds of work, 20 seconds of rest. As we progress through the workout, there will be sequences where the 20 seconds will be a hold or pulse of the previous exercise followed immediately by the full range again for the next 40 seconds so essentially no rest!
Please ensure you go at a pace to suit you! Depending on your weights, if you can perform more reps great, go at a pace that suits the weight so long as you are not neglecting range of motion or form.
HEEL ELEVATED SQUATS
HEEL ELEVATED SQUATS
1/2 REPS!
ELEVATED DEADSTOP LUNGES
ELEVATED DEADSTOP LUNGES (opp)
ELEVATED DEADSTOP LUNGES (opp)
ELEVATED DEADSTOP LUNGES (opp)
SQUATS
SQUATS
1/2 REPS!
LUNGES
LUNGES (switch)
LUNGES (switch)
LUNGES (switch)
1/2 REPS! (switch)
1/2 REPS! (switch)
ROMANIAN DEADLIFTS
ROMANIAN DEADLIFTS
1/2 REPS
STAGGERED RDL
STAGGERED RDL
1/2 REPS! (switch)
1/2 REPS! (switch)
HAMSTRING LIFT/HOLD/LIFT/HOLD/LIFT
HIP THRUST LIFT/HOLD/LIFT/HOLD/LIFT
ON TOES PULSES/HOLD/FULL
LUNGES ON TOES
(PULSES/HOLD/FULL)
LUNGES ON TOES (switch)
(PULSES/HOLD/FULL)
SUMO COMPLEX
(PULSES/HOLD/FULL)
ELEVATED SQUATS
(PULSES/HOLD/FULL)
ELEVATED LUNGE (switch)
(PULSES/HOLD/FULL)
HAMSTRING X1 LIFT/HOLD/LIFT
HAMSTRING X1 LIFT/HOLD/LIFT (opp)
HIP THRUST COMPLEX (FULL/HOLD/FULL/HOLD/FULL)
Finisher: SQUATS!
FULL
PULSES
HALF REPS !!
What a burner!!! You will enjoy dropping the dumbbells but bodyweight won’t feel any easier!
Please ensure you warm up. Check out my NEW Full Body Warm Up Routine: [ Ссылка ]
Let’s do leg day!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
