Here's a dumbbell leg workout that you can do at home or at the gym! Dumbbell DeadliftThere are so many different variations of the deadlift, but they all have one thing in … For this leg workout, we’re going to be performing 6 of my favorite dumbbell leg exercises in circuit format.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. Hold a dumbbell in both hands. Stand holding a dumbbell in both hands to one side. Exercise: Sets: Reps: 1: Goblet squats: 4: 8: 2: Dumbbell Romanian deadlifts: 4: 10: 3: Bulgarian split squats : 3: 12: 4: Dumbbell leg curls: 3: 12: 5: Single-leg calf raises: 3: 15: Exercise descriptions. Why: At this point of the session your legs will already be close to fatigue but this move, with a single dumbbell as resistance, will tax a few more muscle fibres for growth and keep your heart rate high for fat-loss benefits. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Sit with your knees bent out in front of you, feet flexed, and heels on the floor. Step forward and lean back. Keeping your chest up and core braced, squat down as deep as you can. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. The 10 Best Dumbbell Leg Exercises. Sets 4 Reps 10 Rest 0sec Tempo 2010. And the added resistance of the dumbbell will force those muscles to up their game to lift and lower your torso without help from momentum. Twist your torso to one side, and tap the weight on the floor. No problem! HIIT Dumbbell workouts are perfect for just that Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Step back to the start with your right foot. Return to the start. By Charlee Atkins, CPT. Try this workout as part of a complete 28-day plan: The Four Week 15-Minute Workout Blitz, Photography: Adrian Weinbrecht; Model: Chris Evans at Andi Peters Models, Sign Up to Fuel, Our New Food Delivery Service, Take a Look Inside Our New December Issue, How to Smash Your First Ever Home Workout, Sign Up to The Men's Health Newsletter Today, Sitting for hours at the office weakens your glutes, making your belly stick out. Squat down, keeping your back straight and core braced, until the weight almost touches the group. 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. Sets: 3 – Reps: 8 Bulgarian Split Squat. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. Try one of the weighted cardio abs workout moves below. Nothing says “I hit the gym hard” like a set of ridiculously sculpted quads and calves—especially during beach season. Deadlift. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Goblet squats work your quadriceps, hamstrings, and glutes. For Legs and Glutes: Romanian Deadlift (RDL) It's easy to prioritize chest, arms, and even quads, but … Lie flat on the floor, holding a dumbbell across your chest. It is said compound movements with a barbell are the best way to build big legs. They are push, pull, legs and abs, and full-body. Since these dumbbell moves are pretty varied, try picking three or four that you like to string together into a circuit for a simple dumbbell ab workout. With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength. Bench Press. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Hold for 4 seconds, then stand up slowly. Now press the dumbbell up without bending at the waist. Quick 20 minute standing core workout using one dumbbell … Equipment: Mat, Dumbbells… Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. Your feet should be wider than your hips, your toes turned out. Stand tall holding a dumbbell in each hand. Tackle this three-part session – requiring just one pair of dumbbells – from online coach James Middleton. To do the exercise, begin with your feet underneath your hips. Try starting with 2 to 3 sets of 8 to 12 reps for each one. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. I hope you experience the same too, enjoy :) Close • Posted by just now. Push back up through your heels to return to the start position. This great abs workout from certified personal trainer Charlee Atkins will help you achieve a sculpted core and strong abs, and all you need are dumbbells. Hanging starts with one free-weight arm: stand with your feet slightly wider than shoulder-width apart. Ab workouts on their own aren’t enough to achieve washboard abs or lose belly fat. Use your upper abs to raise your torso, then lower slowly to the start. This Giant Sets Workout Targets Your Legs, Arms & Abs 10th December 2020. The 4-Week Dumbbell Workout Plan Part 1: Chest And Back, The 4-Week Dumbbell Workout Plan Part 2: Arms, The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs, The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Hold a 3-8kg dumbbell by the ends with both hands, arms straight out. To perform this exercise: Stand with the legs shoulder-width apart the knees only slightly bent. This workout was SOLID! Step forward with your right foot; twist your torso to the right and lower until both legs form 90-degree angles. Complexes are an effective way to train, since they boast all the benefits of traditional strength training with the added perks of cardiovascular conditioning and fat loss. It can be performed in about an hour. Keeping your knee bent, lift your right leg up and to the side as high as possible. Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). Maintaining tension in your abs, twist your torso to the opposite side, using your abs to control … This is a great 15 min dumbbell workout for those in a hurry and looking to not only work up and great sweat , burn some calories and also smash those legs … The standing dumbbells workout below can give you extraordinary core strength. Rise to the start. DB Jump squats; 2. Dumbbell Ab Slam. Twist back to the centre and stand up again. Reps 15 Rest 0sec. 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. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Stand tall holding one end of a dumbbell with both hands. Build Shredded Legs With This Dumbbell Workout. Incorporate a few of these dumbbell butt exercises into your usual routine, or pick four or five to create your own circuit. Arm and Abs Dumbbell Workout. We recommend performing this workout two or three times per week to start. Plank, Row, Lift. This workout was SOLID! 1.4 Dumbbell leg curls . Better endurance, stability, and posture is just six exercises away. Combine this with a back development for a full-body workout. The booty, legs, and abs get a lot of attention when it comes to workouts. It took the legs, arms, abs, and lungs to the edge in an efficient manner. PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms. Hold a dumbbell by one of the ends in both hands and lift your legs straight up. But let’s be honest, you want to maintain the muscle definition in your legs all year round—whether you’re wearing a pair of swim trunks or the perfect pair of denim jeans.. Hold a dumbbell beside your shoulder in your left hand, palm facing in. Stand tall holding a dumbbell in both hands in front of your face. Lay down on a workout bench or yoga mat. This home based workout utilizes only dumbbells. Step back with your left foot, … And all you need is a pair of dumbbells and 20 minutes, which … This is the ultimate arm and ab burner! Hold a dumbbell beside your shoulder in your left hand, palm facing in. Related article: 8 Mistakes That Are Keeping Your Calves Small. Raise it and move it around your head in a clockwise direction. Exercise your chest and abs with a chest fly and leg raise. That particular body part doesn’t seem to get … Arm and Abs Dumbbell Workout. After a couple of weeks, increase to 4-5 sets. This Chest and Abs Workout Builds Strength for Long Days in the Saddle. Grab a pair of dumbbells for this at-home workout that you can rip through in 15 minutes. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. Sets 4 Reps 10 Rest 0sec Tempo 2010. Sign up to Men's Health's Personal Trainer tool now! 11-Minute HIIT Dumbbell Workout for Abs … How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. We earn a commission for products purchased through some links in this article. Stand back up and repeat. This is complete BS! Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine. Get ready for some #gains. Why: It’s not as well known as other abs exercises, but do it right and you will build muscle across your entire core, as well as working your shoulders and lower back. At the end of the circuit, rest for two or three minutes, then repeat the circuit for a total of 2-3 sets. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. The Perfect Dumbbell Leg Workout For Muscle Gains. No. Take 10 steps left, then 10 to the right. Hold a dumbbell between your legs, keeping it at arm’s length; Assume the squat position ; Swing the dumbbell through your legs as you drive yourself upward; Keeping your arm straight, bring the dumbbell all the way up to forehead level as you straighten your legs; Repeat and then swap arms for a full set; Reps: 6-8 per arm per set Sets: 3 Rest: 90-120 seconds between each set. 25 June, 2019 by Jenny Sugar. DB One leg hip thrust; 5. Jan 5, 2020 Time: 20 minutes. Workout A. Dumbbell Goblet Squat We recommend performing this workout … It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Lie flat on your back with your arms straight out at your sides and a dumbbell in each hand. Include these muscle-burning dumbbell moves to leg day if you want to feel the burn and see progress in your leg muscles. Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! Brace core, squeeze glutes, push into heels, and lift your hips until shoulders, hips, and knees are in a line. Workout 3: Legs And Abs (Week 1) 1A Squat. Sets 4 Reps 10 each side Rest 60sec Tempo 2010. Stand with your feet hip-width apart, knees slightly bent, and your arms relaxed by the front … At the end of the circuit, rest for two or three minutes, then repeat the circuit for a total of 2-3 sets. We’ll hit some different muscle fibres (type 1) than earlier in the workout with the heavier, lower rep exercises (type 2) for a complete leg workout. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. This is a great 15 min dumbbell workout for those in a hurry and looking to not only work up and great sweat , burn some calories and also smash those legs all in around 15 minutes from home. For Legs and Glutes: Squat. How to do it: … Why: It will work your abs, which must be fully braced and engaged to keep your torso stable and upright, and it will improve the strength and mobility of your delicate shoulder joints for added injury-prevention benefits. This dumbbell exercise is the old-school equivalent of the hamstring curl machine. Why? The 20-Minute Leg And Butt Workout That You Can Do With Just Dumbbells. With these dumbbell legs and abs exercises, you’ll not only hammer your legs, abs, core, but you’ll also boost your total-body stability and strength. 15 Shares View On One Page ADVERTISEMENT () Start Slideshow . Hold a dumbbell in both hands. Sets 4 Reps 10 Rest 0sec Tempo 2010. PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back, PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms, PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs, PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Repeat as you like. By combining plyometric moves like the dumbbell swing and a muscle snatch with lying leg swings, this class will work hit every part of your legs and core, whilst also giving a great calorie burn in no time at all. Dumbbell walking lunges; 3. Renegade rows—performing rows from a plank position—are great for training core stability.But by adding a leg lift, this dumbbell exercise for abs challenges your stability and balance even further. Hold … But what about the back? Hold a dumbbell in each hand and stand on your right leg; then lift your left leg up a few inches. Dumbbell Exercises To Build Full Body Strength And Burn Fat. Dumbbell Crunch. After a couple of weeks, increase to 4-5 sets. Bend your knees, flex your feet, and place your heels on the ground. Lower the weight and stand up. This is your start position. This home based workout utilizes only dumbbells. Slowly lift your arms with your elbows straight until the dumbbells meet directly above your chest. Step back with your left foot, lowering until your knee almost touches the floor. Do all the reps, then repeat in an anti-clockwise direction. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. This is your start position. Hold a dumbbell in front of your chest. Rest at least 4-5 training days after this workout before having another leg day. Keeping your chest up and core braced, squat down as deep as you can. Stand with your feet slightly wider than hip-width apart. Extend your leg straight back; pause, then return. Why: The lunge provides many of the same benefits as the squat but with even more core-sculpting advantages because your abs must work overtime to keep your body stable as you lower and raise. Lower for 4 seconds until your knees reach 90 degrees. You can perform this routine in any way that your schedule allows, but this recommended split of two days on, one day off could be a solid … Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). Engage abs and keep knees soft, … How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. … Repeat 2-4 times to hit your core hard. Why it works: This intensifies the difficulty of a traditional crunch. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout. With your chest up and core braced, take a big step forward with one foot until both knees are bent 90°, then push off your front foot to return to the start. Engage your abs, then raise your torso off the floor. How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. Keep your lower back still. Performing the exercise on one leg … There can be many reasons why people don’t want to use a barbell. There is little doubt that legs day is the toughest and most grueling workout session of the week. How to: Stand tall holding a dumbbell in each hand. 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. It can be performed in about an hour. 1. Do all the reps with one leg, then switch. It’s a little tricky but, once mastered, will provide your hammies with a very effective workout. Dumbbell deadlifts work out the lower back, glutes, and hamstrings. 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. Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor. Raise your arms in front of your body 8 times. Rest at least 4-5 training days after this workout before having another leg day. Dumbbells limit the load, but can still provide training stimulus for growth. Lean forwards at the hips until your body is almost parallel to the floor and the weights are in line with your shoulders. Grab the dumbbell with … First, watch the demonstrations below the video to learn proper form for each exercise. 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 Reel it back in, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io, 4 Full Body Workouts to Build True Strength, The Best Bodyweight Exercises and Workouts, 6 Moves Arnold Used to Grow and Maintain Muscle, 10 of the Best Exercises for Geting Six-Pack Abs, Chest Exercises and Workouts to Build Bigger Pecs, Chris Hemsworth Looks Jacked in New Training Video, 10 Best Back Exercises For Building Muscle, How I Build My Body: Strongman Daniel Murakami, Men's Health, Part of the Hearst UK Wellbeing Network. Place a stability ball between your lower back and a wall; hold a dumbbell in each hand. If you do your training at a commercial gym it’s likely that you hit quads with such movements as leg extensions, barbell squats, Smith or Hack squats, and some form of the leg … Hold a 10-15kg dumbbell between your legs. Press through heels to extend legs as you curl weights up into the chest, drawing abs in tight. Reverse back down to the start. Push back up through your heels to return to the start position. Carve Lean Abs and Ripped Arms With a Pair of Dumbbells and This 20-Minute Workout. Weighted toe-touches . Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. (Optional: have a heavier pair on hand for exercises … PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back. 1.1 Goblet squats. Repeat on the other leg, performing 10-15 reps. Get constantly evolving workout and nutrition plans personalised for your specific needs and training goals. Why: It’s the classic lift for building bigger and stronger legs and because it’s a big compound lift that recruits multiple muscle groups, it’s also effective at torching belly fat too. Plus, with the effective warm up and stretch down, oh and of course shavasana, I felt amazing by the end of this session, better than when I'd started! Movement Holding a dumbbell in each hand, step forward and bend the knee of your front leg… Men'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. 1. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day … 21 Day Shred Med Ball Ab Circuit >>> Dumbbell Bear Crawl Welcome to this Total Strength dumbbell workout, designed to target the lower body and the core. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. DB Bulgarian split squat; 4. Position a stability ball between your lower back and a wall. 6. With your back straight, your chest out and your abs contracted, squat down and keep your hand weight between your legs. Lower the weights towards your chest, then press … Dumbbells typically offer a better range of motion than barbells, allowing you to build … Lower until your knees are at 90 degrees. Squeeze your abs at the top, then lower yourself slowly and under control. Why: The crunch is great for developing your upper abs, but only if you do it right. Get on all fours: knees in line with your hips and hands under your shoulders. Keep your feet together and your legs straight. By Danielle Zickl. Lie supine (on your back) with knees bent at 90 degrees. Hamstrings. Sit with your legs in front of you. B. On completion, rest a moment and then do the same number of reps on the other leg. It's an opportunity to give your joints and spine a break while pushing your muscles hard. Hold a dumbbell, kettlebell, or other item in front of your hips. Dumbbell Arm and Ab Workout Chisel Your Arms and Carve Your Core With This 1 Intense Workout. DB One leg calf raise; The 10 … 4. 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