I always love a good lower body HIIT workout and I think you guys will enjoy this one too! Dumbbell Stiff Leg Deadlift 4 8 - 10 2. B. Day 4: Dumbbell Lower Body Workout Exercise Sets Reps 1. Stand on 1-foot-high boxes set up more than shoulder-width apart, holding a medium-weight dumbbell or kettlebell, arms ... 2A. How to: Start standing with legs together, weight on right leg, right arm on hip, … Keep your upper body steady throughout. Dumbbell Split Squats 3 sets of 8-10 reps. Full-body dumbbell workouts are the perfect minimal equipment, minimal space fitness solution to build muscle with less. Just make sure you come ready to sweat, because this high intensitylower body circuit is a combination of calorie torching and big leg muscle-building moves. Feel the burn with this dynamic lower-body dumbbell workout that can be done in the comfort of your own home. Dumbbell Depth Sumo Squat. Dumbbell Deadlifts. All you need is a mat and a pair of dumbbells. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Start standing with dumbbells in hands at your sides. Pause, then press through right heel to return to start. Today we’re following up last week’s Upper Body Dumbbell Strength Workout with a lower body focus. How: Stand … Dumbbell Hip Thrust. This lower body workout from trainer Charlee Atkins is perfect to tone your glutes, hamstrings, thighs, and more. Alternate hands after a set. Dumbbell Split Squat 3 8 - 12 5. 4 Sets of Dumbbell Stiff … 4. Get ready to sweat! LOWER BODY WORKOUT. Forearms | Wrist Curl (Dumbbells) - One Hand Secondary Muscles Inside Forearms Starting Position Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up. ... Then lower the dumbbell to … Lateral lunge (or side lunge) Stand tall with your feet hip-width apart holding a pair of dumbbells at … Since they are, by nature, lower in weight, dumbbells are ideal for conditioning and hypertrophy (muscle growth). I originally created this circuit for Healthy Lifestyle Bootcamp at the beginning of quarantine, and I wanted to share it with you after I revisited it a few weeks ago. Goblet Squat. Dumbbell Hip Thrust 4 8 - 10 4. Both use the same 9 dumbbell exercises we’ve looked at, but the training frequency (# of times per week) and the volume (# of sets & reps) are different. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. 15-minute workouts: This 31-day dumbbell routine will tone and strengthen your entire body This one-month plan will give you a full-body workout using just a pair of dumbbells. The Complete Beginner Lower Body Dumbbell Workout Leave a Comment / Workout Plan , Training / By Vinit Panchal I saw a lot of gym goers everyday who have an awesome upper body but when it comes to the lower body there is a ton of room to improve. Motion Raise the dumbbell up by curling your wrist and slowly lower it back down after a short pause. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Links to workout equipment are affiliate. Holding a single, medium-to … Single-Leg Deadlift. The best part? Planks 3 20 Secs MUSCLEANDSTRENGTH.COM THE TOOLS YOU … Dumbbell Lateral Raise. The standard bicep curl can be done standing or sitting at the end of a bench. The Workout. You can’t forget about the lower pecs to really get the best dumbbell workout for your chest. Lateral Lunge. Lower Body B. Dumbbell Squats, or Goblet Squats, or Step-Ups, or Lunges (choose one) 3 sets of 6-8 reps. 2-3 minutes rest between sets. For this dumbbell leg workout complete each leg exercise for 30 seconds, rest 15 seconds and move on to the next. Notes: This was barbell squats in the original routine, so we’re replacing it with some other quad-dominant dumbbell exercise. Frog Squat Jump. Step forward with left foot … 2B. Pick whichever one you like best. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Dumbbell Rear Lunge 4 8 - 10 3. Dumbbell Jump Squats: 4 sets of 6 power reps (~2 min rest between sets) Skater Squat: 3 sets each leg (~45 second rest between legs) Quad-Dominant Lunge Variation: 3 sets each leg (~45 seconds rest between legs) SLRD: 3 sets each leg (~45 seconds rest between legs) Stationary Lunge. Split Squat With Lateral Arm Raise - Repeat on Each Side. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Your feet ... With hands on your hips and core engaged, bend both knees and lower into a lunge. It takes just 20 minutes. Stand with your feet staggered, right foot … Muscles worked: Quads, calves, glutes, abs, arms and grip strength. To perform a dumbbell shoulder press stand with your feet hip-width apart and a dumbbell in each hand. To do this … 3. Torch Your Lower Body with This Five-Move Dumbbell Leg Workout By Kelsey Wells This quick and efficient 20-minute session is inspired by the trainer's PWR At Home 3.0 program, the most recent update to ger original at-home lifting series. Weights aren’t reserved for working your arms and shoulders—you can use beginner dumbbell exercises to hit your lower body, too. You … The incline dumbbell press at a 30-degree angle can help build out the upper pecs. Lower your body by bending your knees until they form a 90 degree angle and raise yourself back up after a short pause. Make sure to keep your core engaged throughout. 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