Revitalize your well-being! 🌟 Explore our website for personalized workouts, nutrition tips, and invigorating exercises. Start your journey to a healthier you now! 💪 [ Ссылка ] - - - - - - - - - - - - - - - - - - - 👉 Follow along with us for a Legs Dumbbell Only Workout, that will help increase your overall strength and endurance 💪
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🚩 Watch our most popular workout plans here: [ Ссылка ]
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⏱️ Duration: 10 minutes
💪 Exercises quantity: 10 (One round) (8-12 reps each exercise)
⏱️ Format: 1 exercise = 1 minute = 45 seconds work + 15 seconds rest
🤸♂️ Equipment: your body + dumbbells
📆 Recommended Plan
Week 1 ✅ Do It 3 Days a Week (1-2 rounds)
Week 2 ✅ Do It 4 Days a Week (2-3 rounds)
Week 3 ✅ Do It 5 Days a Week (2-4 rounds)
Week 4 ✅ Do It 6 Days a Week (2-4 rounds)
⭕ Following along with this video means completing all exercises = 1 round
⭕ Repeat for 2-4 Rounds for a complete workout
⏰ Timecodes ⏰
⚠️ Primary muscles worked are given in parentheses below
00:00 - Legs Dumbbell Only Workout
00:17 - 1. Dumbbell Bar Grip Sumo Squat (Quads, Glutes, Erector Spinae, Hamstrings)
01:17 - 2. Dumbbell Deadlift (Quads, Glutes, Erector Spinae, Hamstrings, Calves)
02:17 - 3. Dumbbell Front Squat (Quads, Glutes, Erector Spinae, Hamstrings)
03:17 - 4. Dumbbell Side Lunge (Quads, Glutes, Erector Spinae, Hamstrings)
04:17 - 5. Dumbbell Glute Bridge (Quads, Glutes, Erector Spinae, Hamstrings)
05:17 - 6. Dumbbell Stiff Leg Deadlift (Glutes, Erector Spinae, Hamstrings)
06:17 - 7. Dumbbell Hip Thrust (Quads, Glutes, Erector Spinae, Hamstrings)
07:17 - 8. Dumbbell Full Swing (Delts, Quads, Glutes, Erector Spinae, Hamstrings)
08:17 - 9. Dumbbell Single Leg Deadlift R (Glutes, Hamstrings)
09:17 - 10. Dumbbell Single Leg Deadlift L (Glutes, Hamstrings)
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Before starting this or any other fitness program, consult with your physician or other health care professional.
You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level.
Your physician or health care provider may advise you not to begin this fitness program.
If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately.
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