For this leg workout you will need a pair of dumbbells (I am using 12.5kg each hand), a sturdy chair/bench, mat and optional is yoga block / book!
The exercises are all performed for 40 seconds each! Following each exercise below, we then go into step ups: single leg step ups switching sides half way at 20 seconds.
With the step ups, try to not use momentum from body to lift, more try to use quads to extend up. Depending on the weight you have, and confidence, you may prefer to use 2 x dumbbells for step ups.
If you having to ‘jump’ slightly to raise up, then perform with 1 x dumbbell or no dumbbell. I performed with one dumbbell so I could reduce any momentum needed also it makes the core work that bit more!
Another important note regarding the step ups is to try to make it as difficult as you can! Lifting off with the toes rather than whole foot on the floor is more difficult! Also, it is difficult with dumbbells, but try to slow down the lowering part as much as possible and land gently!
HIGH SQUATS
STEP UPS (switch half way)
BULGARIAN LUNGES
STEP UPS (switch half way)
BULGARIAN LUNGES
STEP UPS (switch half way)
CURTSEY LUNGE
STEP UPS (switch half way)
CURTSEY LUNGE
STEP UPS (switch half way)
STATIC LUNGE
STEP UPS (switch half way)
STATIC LUNGE
STEP UPS (switch half way)
ROMANIAN DEADLIFTS
STEP UPS (switch half way)
HAMSTRING D' STOP
STEP UPS (switch half way)
HAMSTRING D' STOP
STEP UPS (switch half way)
Burn out: sumo squat half reps!!
I hope tot all enjoy this workout.. my quads and core definitely got a great session!!
Please ensure you practise stepping up prior to gauge whether to use no/1/2 dumbbells! And of course spend at least 5 minutes warming up!
Enjoy those step ups!!
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
