In this 30 minute INTENSE Dumbbell + Bodyweight LEG Workout we will be targeting the entire Lower Body with a high volume intense and compact workout. We will have 15x supersets, 30x movements. We will perform each Movement for 45 seconds and we will have a 15 second rest and a 20 seconds rest between the supersets. After the 8th superset there will be a 60 second water break.
In this workout you also will need a chair and some light dumbbell for elevating your toes wih one of the exercises.
You can Simply add intensity to this workout by using heavier weight + using a band with more resistance. In case you want to add volume to the workout you can do this routine 2-3x rounds in a row.
In this I'm using 2x 17,5 kg Dumbbells.
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
Workout Detail:
1. Goblet Squat + Calf Raises
2. Duck Walk + Jump (BW)
3. Toes Elevated Romanian Deadlift
4. Chair Leg Curl (BW)
5. Dumbbell Sumo Pulse Squats
6. Spider Side Lunge + Jump
7. Dynamic Single Leg Deadlift (L)
8. Reverse Lunge Tap - Knee Raise (L) (BW)
9. Dynamic Single Leg Deadlift (R)
10. Reverse Lunge Tap - Knee Raise (R) (BW)
11. Static Lunge (L)
12. Static Lunge (R)
13. Wide Stance Single Dumbbell Stiff Leg Deadlift
14. Jumping lunge - Alternating Front Lunge (BW)
15. Alternating High Hold Reverse Cross Lunges
16. Lateral Hover Lunge - Extension (BW)
BREAK
17. Chair Leaned Deep Lunges (L)
18. Chair Leaned Deep Lunges (R)
19. Single Arm Romanian Deadlift To Reverse Lunge (L)
20. Single Leg Hip Thrust Dumbbell (L)
21. Single Arm Romanian Deadlift To Reverse Lunge (R)
22. Single Leg Hip Thrust Dumbbell (R)
23. Dumbbell Knee Lunges
24. (BW) Knee Lunge + Jump Squat
25. Dumbbell Suitcase Squat
26. Single Dumbbell Narrow Deadlift
27. Bulgarian Split Squat (L)
28. Uneven Squat (L)
29. Bulgarian Split Squat (R)
30. Uneven Squat (R)
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5 окт 2024
