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Minimal Equipment Legs Workout with Dumbbells, Bodyweight & Bench

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
64 minutes/day | 3 days/week
Good for
Gain Strength, Tone Body
Equipment
1 x Dumbbell, 2 x Dumbbell, Bodyweight, Flat Bench
Statistics
Average Cardio 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



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

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

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

Date Created: 2/12/2019, EST


Last Updated: 8/24/2021, EDT

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