It's Leg Day! Get ready for an intense 30 minute total lower body workout using dumbbells. If you want to build your quads, glutes, hamstrings and calves you came to the right place! This complete lower body routine will help you build muscle and strength and will give you an intense pump!🔥

For this workout I'm using 40lbs (18kg) and 25lbs (11kg) dumbbells, use what you have available, but always make sure you can perform each exercise with proper form before using a heavier weight. You will also need a plate or a book to elevate your foot for the split squats.

✅ This lower body workout is INTENSE. Make sure to have a good warm up before starting.

✅ Challenge yourself! But if you need some more rest time just pause the video.

I will guide you through this whole leg workout showing you how to perform each lower body exercise so all you need to do is follow along and let's CRUSH this together! 🔥

Let's GO!! ✊

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LOWER BODY DUMBBELL WORKOUT DETAILS

💪 Target Muscles: Quads, Hamstrings, Calves, Glutes
⏱ Duration: 35 Minutes

45 sec work | 20 sec rest | 2 rounds | 3 blocks | finisher | 15 exercises

0:00 - Intro

BLOCK 1 - QUADS
0:28 - Front Squats
1:33 - Heel Elevated Goblet Squat Hold
2:38 - Front Foot Elevated Split Squat (Right)
3:43 - Front Foot Elevated Split Squat (Left)
4:44 - Round 2 (repeat)

BLOCK 2 - HAMSTRINGS/GLUTES
9:33 - RDL with 2 Sec Pause
10:38 - Staggered Stance RDL (Right)
11:43 - Staggered Stance RDL (Left)
12:48 - Hamstring Bridge
13:53 - Glute Bridge 3 Sec Hold
14:58 - Bodyweight Reverse Lunge with Squat (Right)
16:03 - Bodyweight Reverse Lunge with Squat (Left)
17:05 - Round 2 (repeat)

BLOCK 3 - CALVES
25:08 - Elevated Calf Raises
26:13 - Tibialis Anterior Raise (Left)
27:18 - Tibialis Anterior Raise (Right)
28:23 - Kneeling Calf Raise Holds
29:38 - Round 2 (repeat)

FINISHER - SUPERSET
33:45 - 20 Reps Reverse Lunges with 15 Sec of full lower body contraction (flex all of your leg muscles at once)


Have a great workout! 👊

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Drop a comment below and let me know how you did with this dumbbell lower body workout! 👇💬

See you on the next one! 👊





DISCLAIMER:

If you purchase products through my links I may receive a small commission, there is no extra charge to you. If you did, Thank you! I really appreciate it!🙏 This helps me make more free workouts, guides and programs for everyone.

Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.

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