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