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Dumbbell Legs 1

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 3 days/week | 1 weeks
Good for
Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Equipment
Bodyweight, Dumbbell
Statistics
Average Carido Intensity
30%
Average Exertion
70%
Description

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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Workout Overview


Day 1

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1. Plie Dumbbell Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
2. Dumbbell Romanian Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
3. Dumbbell Lunges
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Move forward. Each side, with no rest between.
Show Alternative Exercises
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge▶
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
6. Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises

Day 3

Scroll to top

1. Plie Dumbbell Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
2. Dumbbell Romanian Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
3. Dumbbell Lunges
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Move forward. Each side, with no rest between.
Show Alternative Exercises
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge▶
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
6. Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises

Day 5

Scroll to top

1. Plie Dumbbell Squat
4 sets, 14, 12, 10, 8 reps, (rest 60s)
Show Alternative Exercises
2. Dumbbell Romanian Deadlift
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises
3. Dumbbell Lunges
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Move forward. Each side, with no rest between.
Show Alternative Exercises
4. Single Leg Hip Thrust with Dumbbell
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
5. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge▶
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Each side, with no rest between.
Show Alternative Exercises
6. Floor Calf Raise
4 sets, 12, 10, 8, 6 reps, (rest 60s)
Show Alternative Exercises

Date Created: 2/12/2019, UTC


Last Updated: 9/12/2020, UTC

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