We earn a commission for products purchased through some links in this article. 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. Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! How Lie flat on the floor, holding a dumbbell in each hand above your chest with straight arms. This Chest and Abs Workout Builds Strength for Long Days in the Saddle. This is complete BS! How to: Hold a dumbbell with left hand, feet shoulder-width apart and right hand clenched in fist, arm extended out to side. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Keeping your chest up and core braced, squat down as deep as you can. Stand with your feet hip-width apart, knees slightly bent, and your arms relaxed by the front … Tackle this three-part session – requiring just one pair of dumbbells – from online coach James Middleton. Welcome to this Total Strength dumbbell workout, designed to target the lower body and the core. 1. By Danielle Zickl. Hold a dumbbell in front of your chest. I hope you experience the same too, enjoy :) Close • Posted by just now. Russian Twist. Sets 4 Reps 10 Rest 0sec Tempo 2010. The 10 Best Dumbbell Leg Exercises. Squeeze your abs at the top, then lower yourself slowly and under control. Dumbbell Exercises To Build Full Body Strength And Burn Fat. Slowly lift your arms with your elbows straight until the dumbbells meet directly above your chest. 1. Build lower body strength and muscle size with this old-school dumbbell-only leg workout. This is your start position. This home based workout utilizes only dumbbells. Hold a dumbbell beside your shoulder in your left hand, palm facing in. 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. Twist your torso to one side, and tap the weight on the floor. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Build Shredded Legs With This Dumbbell Workout. Hold for 4 seconds, then stand up slowly. PART 1: The 4-Week Dumbbell Workout Plan Part 1: Chest And Back. Why? Brace core, squeeze glutes, push into heels, and lift your hips until shoulders, hips, and knees are in a line. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day … Hold a dumbbell in both hands. Rest at least 4-5 training days after this workout before having another leg day. Lie flat on the floor with your knees bent, holding the dumbbell to your chest with both hands. Nothing says “I hit the gym hard” like a set of ridiculously sculpted quads and calves—especially during beach season. First, watch the demonstrations below the video to learn proper form for each exercise. This workout was SOLID! Grab our FREE Beginners Workout Guide - 3 Weeks To Tighter Abs, Sculpted Arms, And Toned Legs, by clicking here! 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. Hold a 10-15kg dumbbell between your legs. This dumbbell exercise is the old-school equivalent of the hamstring curl machine. 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 … Do all the reps with one leg, then switch. Sets 4 Reps 10 each side Rest 0sec Tempo 2010. Hamstrings. Bench Press. Goblet squats work your quadriceps, hamstrings, and glutes. After a couple of weeks, increase to 4-5 sets. Step forward and lean back. How to: Stand tall holding a dumbbell in each hand. Engage abs and keep knees soft, … Arm and Abs Dumbbell Workout. DB One leg hip thrust; 5. How to do it: … Step back to the start with your right foot. Stand tall holding a dumbbell in each hand. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders. Exercise your chest and abs with a chest fly and leg raise. 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. Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). Hold a dumbbell in both hands. DB One leg calf raise; The 10 … By Charlee Atkins, CPT. Hold a dumbbell, kettlebell, or other item in front of your hips. Related article: 8 Mistakes That Are Keeping Your Calves Small. Dumbbell walking lunges; 3. Your feet should be wider than your hips, your toes turned out. It took the legs, arms, abs, and lungs to the edge in an efficient manner. 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. Bend your knees and move your butt backwards again, and lower the dumbbell back to the floor, still keeping your back straight. Lower for 4 seconds until your knees reach 90 degrees. Equipment needed: One pair of medium-weight dumbbells (six to 15 pounds). Stand tall holding a dumbbell in both hands in front of your face. Sets 4 Reps 10 Rest 0sec Tempo 2010. It’s a little tricky but, once mastered, will provide your hammies with a very effective workout. Step forward with your right foot; twist your torso to the right and lower until both legs form 90-degree angles. Do all the reps, then repeat in an anti-clockwise direction. 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. Deadlift. After a couple of weeks, increase to 4-5 sets. Unlike planks, this workout will strengthen your arms, legs, and butt muscles. Position a stability ball between your lower back and a wall. Ab workouts on their own aren’t enough to achieve washboard abs or lose belly fat. 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. No problem! Dumbbell Ab Slam. The booty, legs, and abs get a lot of attention when it comes to workouts. Keep your lower back still. To do the exercise, begin with your feet underneath your hips. Push back up through your heels to return to the start position. 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 … HIIT Dumbbell workouts are perfect for just that Push back up through your heels to return to the start position. No. 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. Stand with your feet slightly wider than hip-width apart. Squat down then stand back up while raising the weight up and across your body until it’s above your shoulder. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine. The 20-Minute Leg And Butt Workout That You Can Do With Just Dumbbells. Step back with your left foot, lowering until your knee almost touches the floor. 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. Plank, Row, Lift. 11-Minute HIIT Dumbbell Workout for Abs … Workout 3: Legs And Abs (Week 1) 1A Squat. Weighted toe-touches . On completion, rest a moment and then do the same number of reps on the other leg. Dumbbells limit the load, but can still provide training stimulus for growth. If you have a low body fat percentage, your abs may pop within a few weeks of doing this workout. This home based workout utilizes only dumbbells. 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. 1.1 Goblet squats. PART3: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs. Push hips back and bend knees to lower into a squat, reaching dumbbells to the floor. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. 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. Press through heels to extend legs as you curl weights up into the chest, drawing abs in tight. Extend your leg straight back; pause, then return. This is the ultimate arm and ab burner! Now press the dumbbell up without bending at the waist. Grab a pair of dumbbells for this at-home workout that you can rip through in 15 minutes. Bend your knees, flex your feet, and place your heels on the ground. Hold a 3-8kg dumbbell by the ends with both hands, arms straight out. Dumbbells typically offer a better range of motion than barbells, allowing you to build … Raise your arms in front of your body 8 times. Rise to the start. 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. 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. Todays Zeus Fitness workout is a 15 Min HIIT dumbbell full cardio and legs workout. 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. 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.. 21 Day Shred Med Ball Ab Circuit >>> Dumbbell Bear Crawl With your back straight, your chest out and your abs contracted, squat down and keep your hand weight between your legs. 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. Get on all fours: knees in line with your hips and hands under your shoulders. 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. 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. With the dumbbell in your hands, tense your abs and stand up straight, by driving your hips forwards and squeeze your glutes. Reverse back down to the start. Why it works: This intensifies the difficulty of a traditional crunch. 15 Shares View On One Page ADVERTISEMENT () Start Slideshow . We recommend performing this workout two or three times per week to start. It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Repeat 2-4 times to hit your core hard. Why: The crunch is great for developing your upper abs, but only if you do it right. Lie supine (on your back) with knees bent at 90 degrees. Bend from the hips to lower the weight between your legs, then push your hips forward to raise it up to shoulder height. 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 dumbbell in each hand and stand on your right leg; then lift your left leg up a few inches. 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. They are push, pull, legs and abs, and full-body. Keeping your chest up and core braced, squat down as deep as you can. It is said compound movements with a barbell are the best way to build big legs. Equipment: Mat, Dumbbells… Lie flat on your back with your arms straight out at your sides and a dumbbell in each hand. Movement Holding a dumbbell in each hand, step forward and bend the knee of your front leg… DB Bulgarian split squat; 4. 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. This is your start position. It can be performed in about an hour. 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. We recommend performing this workout … Sign up to Men's Health's Personal Trainer tool now! Keep your feet together and your legs straight. Quick 20 minute standing core workout using one dumbbell with no crunches, planks or floor work. Raise it and move it around your head in a clockwise direction. To perform this exercise: Stand with the legs shoulder-width apart the knees only slightly bent. At the end of the circuit, rest for two or three minutes, then repeat the circuit for a total of 2-3 sets. Include these muscle-burning dumbbell moves to leg day if you want to feel the burn and see progress in your leg muscles. Try starting with 2 to 3 sets of 8 to 12 reps for each one. Lay down on a workout bench or yoga mat. Workout A. Dumbbell Goblet Squat 1.4 Dumbbell leg curls . Use your upper abs to raise your torso, then lower slowly to the start. Sit with your knees bent out in front of you, feet flexed, and heels on the floor. Lower the weight and stand up. 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. And your arms, abs, then switch ( six to 15 pounds ) just now with this old-school leg. And move it around your head in a clockwise direction butt workout that want... Left with your right leg up and to the floor, holding a dumbbell beside your shoulder in your straight. 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