Join 500,000+ newsletter subscribers! If you only have one bell, alternate hands every ten reps. 4. How to do it: Stand in front of a step or bench, holding a dumbbell in each hand. 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 Ultimate Dumbbell-only Lower-body Workout for Massive 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. Try these dumbbell exercises as a complete leg-day workout or pick a few favorites. Your first exercise, the seated dumbbell shoulder press, is an up-tempo ladder set with 10 seconds rest between sets. Doing movements on a single side will help you even out any … If your in a cutting phase with higher reps and lighter weights, your muscle fibers may recover more quickly. How it works: Warm up for 5-10 minutes of light cardio (slow jog, a fast walk or slow skipping, etc.). This home based workout utilizes only dumbbells. This next exercise is the bent over fly into a narrow squat. 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. How about an all-dumbbell session for the quads, hams, and calves. Dumbbell Shoulder Workout 1. How: Place … Muscles Targeted: Quadriceps, Glutes. 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. Single Dumbbell Shoulder Raise. I only use dumbbell and bodyweight to work out. Dumbbell only beginner leg workout awesome for targeting quads, hamstrings and glutes. 1180 First Street South Check your inbox for your welcome email. It's very important to implement exercise grouping on leg day because dumbbells usually aren't heavy enough to push the legs to max effort. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle. 2. Working legs at home can be challenging. I'm a mail carrier, work 6 days a week and do about 10+ miles a day, I'm a decently experienced lifter and have always had strong solid legs, but I have never really done a workout centered around them, I've finally decided to start a leg program in addition to the 5 x 5 reg park program I have been doing, Earning a living on my legs, I want to keep them strong and in tip top shape for as long as I can, this seems like a great program, Are there any additional supplements I should take, I am already taking, k-otic, optimum nutrition bcaa, and ax's super size, I am 33 yrs old, 5'7 159 pounds, have recently lost 77 pounds due to life style change and eating better, and more exercise. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Helton. This means increasing weight, reps, or … That definitely sounds like a solid plan, and if each exercise is performed with focus and intensity, you should leave the gym feeling satisfied that you put in a good workout. Though underhand works, this may feel more natural with an overhand grip and dumbbells rotated about 45-degrees at the sides of your body. When doing the dumbbell stuff leg deadlier my lower back aches a bit whilst doing the exercise. A solid dumbbell leg workout doesn’t involve pumping out endless squats.You want a lower-body routine that includes all the major movement patterns. No access to a squat rack? Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. The only thing you will need is a dumbbell and the space of your mat. So how will you go about destroying your lower body without those “essential” pieces of equipment? You can also squat for leg exercise with barbells too! Learn how to cook delicious healthy meals and snacks! Hey u do u have abs and 6.4 i am that tall can u punch me in the abs at Johnson please and can u lick me too. Make sure to perform as many quality reps as you can per set. See more ideas about leg workout, dumbbell leg workout, workout. Exercise 2: Dumbbell Reverse Lunge. For most exercisers, leg training means squats and deadlifts, usually performed with barbells. Muscle & Strength, LLC Grasp a dumbbell in each hand with the arms fully extended. Assume a shoulder-width stance. Make sure to take long strides on every rep to fully engage the quads, hams and glutes. With all the cries flying around lifting circles telling people to barbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. The only thing you will need is a dumbbell and the space of your mat. This workout will be performed as a circuit, meaning you’ll go from one exercise to the next; The circuit will consist of 3 rounds of combined exercises This home based workout utilizes only dumbbells. To start, hold one dumbbell in each hand and place your feet slightly apart. Either way ladies, you can do this leg workout! Personally i would do a split and do back and biceps, chest and triceps, legs and shoulders and do Abs twice a week. Thank you for signing up. To do this dumbbell only workout, start by laying on your back with your legs straight up and perpendicular to the floor. 3. A great beginner booty building workout. Unilateral exercises are the ones which work one side of your body … Use wrist wraps to secure your grip so that you can better focus on your thighs throughout the set. Also very important to recover during both of these, the goal is to allow the muscle fibers to "repair" themselves so proper protein intake including BCAA's, L-GLUTAMINE and plenty of water is just as critical as the workout itself. All rights reserved. On completion, rest a moment and then do the same number of reps on the other leg. He is currently training for CrossFit and his first Tough Mudder. Remember, to drink plenty of water during your workout. I’m using 12 lb dumbbells in this workout video, but if I were working out at home I would aim for 15 lbs. 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. 15-minute Workout for Busy Guys 10 Workouts You Can Do With Just 2 Dumbbells For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! One of the most important things to include in your dumbbell leg workout for muscle routine, is a uni-lateral movement. Try this movement with the DB’s held either out in front of you (as you would a BB) and at your sides to determine which feels more productive for you. ... Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Like on the lunges and other of the workout where you have to switch legs? Rest at least 4-5 training days after this workout before having another leg day. Pay attention to the notes below because there are special instructions for most of the exercises. Your information has been successfully processed! With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Hold one dumbbell in the … Now, stand back up explosively, pause, then repeat with your other leg. I recommend anything between 10 and 25 lbs. I would say recovery time depends on the intensity of your workout. When it comes to smashing calves you will probably visit the seated and standing calf machine, and maybe even throw in some calf presses. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). app: https://apple.co/37gIMXA 1️⃣ SUPERSET | 3 sets 10 sumo RDL to sumo squat 10 sumo RDL’s. This workout combines cardio and weight-lifting drills for serious body-sculpting results. This is the starting position. 12. Hold both dumbbells perpendicular to the floor as well with your palms … The moves are paired in supersets: Alternate sets of exercises 1 and 2, 3 and 4, 5 and 6. Learn how to build muscle, burn fat & stay motivated. Push through … Take your barbell bar on … Sample Dumbbell Workout Routine Below is a sample 3 day dumbbell workout routine that uses the push/pull/legs split I describe in my article about workout plans and splits . 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