Minimal Equipment Legs Workout with Dumbbells, Bodyweight & Bench

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 55 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

If you want to workout in the gym or at home and just buy Dumbbells to do it, this is a way to help you.

To tone your body is to develop and increase your muscle tonus. This means that, even when your not contracting your muscles they have a higher muscle tonus then before.  

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

You can either just focus on your Legs or add this workout to your weekly routine (in that case you can do it twice a week instead of 3). 

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Plie Dumbbell Squat
4 sets14 reps60s
2.Dumbbell Romanian Deadlift
4 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

4 sets12 reps60s
4.Single Leg Hip Thrust with Dumbbell

See Exercise Notes

4 sets12 reps60s
5.Dumbbell Alternating Side Lunge

See Exercise Notes

4 sets12 reps60s
6.Floor Calf Raise
4 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Plie Dumbbell Squat
4 sets14 reps60s
2.Dumbbell Romanian Deadlift
4 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

4 sets12 reps60s
4.Single Leg Hip Thrust with Dumbbell

See Exercise Notes

4 sets12 reps60s
5.Dumbbell Alternating Side Lunge

See Exercise Notes

4 sets12 reps60s
6.Floor Calf Raise
4 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Plie Dumbbell Squat
4 sets14 reps60s
2.Dumbbell Romanian Deadlift
4 sets12 reps60s
3.Dumbbell Lunges

See Exercise Notes

4 sets12 reps60s
4.Single Leg Hip Thrust with Dumbbell

See Exercise Notes

4 sets12 reps60s
5.Dumbbell Alternating Side Lunge

See Exercise Notes

4 sets12 reps60s
6.Floor Calf Raise
4 sets12 reps60s

Date Created: 2/12/2019, UTC


Last Updated: 10/29/2021, UTC





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