Take on leg day workouts twice a week for a month with this lower body workout plan designed to burn fat and build muscle using dumbbell exercises. Step one leg forward, lowering your hips until both knees reach a 90 degree angle, front thigh parallel to the floor. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. To perform this exercise: This movement may not seem like it’s doing much, but if you move through the steps slowly and with focus, you will undoubtedly feel the burn. Once you’ve reached a full overhead position, swing the dumbbell back down through the legs bending slightly forward. Working out from the comfort of your home is a great alternative, but some people don’t consider this because they don’t have the equipment or a personal trainer. The feet should be pointed slightly outward. Romanian Deadlifts are a complex exercise that requires a lot of balance. "Get that big pump going." Another common mistake is when athletes allow their front knee to fall inward during the squat. Steadily rise back up to the starting position while pushing your knees out. Stand with the legs shoulder-width apart the knees only slightly bent. These are easy to perform and the perfect exercise for beginners. Bend the knee of your standing leg slightly, and lean forward (you’ll feel a slight pull in your hamstrings, on the back of your standing leg). One fewer dumbbell is one fewer excuse to miss a workout. One-Arm, One-Leg Dumbbell Row WHY IT WORKS: This is a total-body exercise, but it primarily challenges the lats and chest while also stretching the hamstrings. Press into your front heel to lift and return to standing position. This movement requires a lot of strength and balance so you’ll want to master it without weights before adding dumbbells. Stand upright and hold a dumbbell in each hand Hang your arms at either side with your palms facing inward and your feet a little less than shoulder-width apart Take a long step forward with your leg of choice, bending at the knee until your thigh is parallel to the ground Land on the heel and inhale as you descend SIDE LUNGE TO SHOULDER PRESS: lower the weight to the shin or foot, rotate then lift the weight up overhead, as if you're putting something on a shelf. The dumbbell will lower towards the floor as your leg rises up, causing your body to form a ‘T’ shape. Complete 3 sets of 8 repetitions on each side. Dumbbell thrusters are a complex exercise and it will take a few repetitions to get the hang of it. Pick up the dumbbell. Complete 3 sets of 8 repetitions with a comfortable weight. Hold one dumbbell with both hands in the center of the body. Lower the left knee down towards the mat and do two pulses and then fire through the right glute to drive the left knee into the chest. Hold the center of the dumbbell with both your hands and sway it back between your legs. Make sure that you’re able to keep your abs tight and the chest upright; avoid folding down towards the weight. Once your dumbbell has reached the ground, return to your starting position. Let these intense dumbbell workouts breathe new strength and size into your results. Then steadily swing the dumbbell directly overhead keeping your arms slightly flexed. For the safest workout, make sure your knees don’t fall inward towards your midline. In fact, using dumbbells for leg exercise helps to grow your muscles and body strength very quickly. The dumbbell reverse lunge engages the glutes and the hamstrings. Hold the dumbbell in a goblet position at the chest. Hold it tight so it doesn't drop in you! 1. Go heavy on the weight because we’re working our larger muscles. You’ll want to start with lighter weights until you feel comfortable with the movement. The lesson learned is that you don’t need much to get a good workout. To avoid injury, make sure you maintain a straight back, never allow yourself to bend into a curled position. Hold a dumbbell in each hand at your sides and the palms facing towards your body. Welcome to your online health & wellness resource from the Black perspective. As you hit a full standing position, push your arms straight into a push press until your dumbbells are completely overhead with full arm extension. SHOULDER CIRCLES: circle weight around the head and finish at the chest SQUAT TO CURL TO TRICEP PRESS: Squat deep and really squeeze the muscles in the bicep curl and tricep press LUNGE TWIST: make sure your legs form a 90 degree angle when you lunge. This site uses Akismet to reduce spam. Plant your feet flat on the floor with the legs separated about shoulder-width apart. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Sometimes life only gives you one dumbbell to work with, which puts you in a bit of an awkward position when you're trying to get a strength workout in. The good news is that you don’t need much equipment to get an effective workout. Goblet squats appear to be an easy exercise, but the weight gets heavy fast. Thrusters are a compound exercise that strengthens large muscle groups in the upper and lower body. Alternate between That’s why you should make this quads workout a regular part of your fitness routine. Take it slow and focus on balancing throughout the exercise. Make sure that you’re keeping your chest upright and your back straight as you lower down. Stand with one dumbbell in each hand hanging along the sides of your body. For most exercisers, leg training means squats and deadlifts, usually performed with barbells. Believe it or not, there are a handful of benefits to training with one dumbbell at a time, especially if you only ever exercise with dumbbells as a pair. This can help with developing the muscles and strength on your weaker side. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. But stiff-leg deadlifts put extra focus on the adductors and core. Front squats are a foundational movement for nearly every other lower body exercise. 2. V-sits Share on Pinterest Lie on your back and hold a dumbbell … This work out targets the back muscles, calves, hamstrings, and the upper trapezius. Once you’ve mastered the air squat, dumbbell front squats are a challenging progression. Make sure you’re maintaining position by keeping your knee in a center-line or pushing slightly outward. You’ll want to keep your back and abs tight so you don’t arch, and keep the feet firmly planted on the ground. The 5-Minute One-Dumbbell Workout For Total-Body Toning This Quick Upper-Body Workout Will Make You A Quick Abs Workout You Can Do With Just Dumbbells The (15 Minute) Superfast Total-Body Workout For maximum results, choose three or four of the exercises provided per workout session. If there’s one thing we’ve all learned over the last few months, it’s adjusting. How to: Start standing with feet slightly wider than hips, holding one dumbbell by its end. Complete three sets of 15-20 repetitions. Slowly squat down with the standing leg. It takes just 20 minutes. The One-Dumbbell Leg Workout If there’s one thing we’ve all learned over the last few months, it’s adjusting. Start in the standing position, holding a dumbbell in your right hand. They are also easier on your back and knees because you don’t have to squat quite as far down. Light on workout equipment? Complete 3 sets of 6 repetitions on each leg. Don’t let the knees fall inward during the squat, or the back arch during the push press. You may want to do the first set of lateral lunges without any weight before adding in the dumbbells. You'll see two exercises per body part. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. Try These Yoga Poses to Bring You Joy, Ease Mental Stress with This Calming Jazz Playlist. 10. Stand with your feet should-width apart and core tight as you would with an air squat. Start by standing with your feet a little wider than your shoulders and knees slightly bent. This three-move dumbbell leg workout from trainer Jeremy Scott uses dumbbells and classic moves like the goblet squat and deadlifts to build … Dumbbell Front Squat The front squat is one of the must-do workouts for the leg, especially for the quads. The movement is a combination of a dumbbell front squat, and a push press. We are participants in the Amazon Services LLC Associates Program. Then steadily lower the dumbbells back to shoulder position. Bike Time: Burn Serious Calories with This Cardio/Strength Workout, Grab Your Dumbbells & Dive Into This Leg Workout, Holiday Stress? You do not need to bend all the way to the floor. The best part? Stand with feet hip-width apart, and step one leg back so your knee is bent and the toe rests on a chair or stair behind you. Stand on … Workout A Dumbbell Squats, or Goblet Squats, or Split Squats, or Lunges (choose one) 3 sets of 8-10 reps. 2 minutes rest between sets. Go heavier since we're working some larger muscles. To do a sumo squat: These types of squats are a good variation of the typical air squat. You’ll really feel this movement on the outsides of your hips. Do one pushup. For this exercise, you’ll want to focus on pushing the butt back as you squat down, and keeping the chest upright. Hinge from the hips and bend knees while reaching the dumbbell back and … Hold one dumbbell in the center of your body with both hands. This exercise primarily strengthens the hamstrings and glutes. And if your balance needs work, this exercise will let you know it. There is a myriad of reasons for this, including cost, travel, and intimidation. Your palms should be facing your body. Push up … Hold a dumbbell in each hand at your sides and the palms facing towards your body. #BlkandFit #workout #dumbbells, A post shared by BlkandFit (@blkandfit) on Sep 24, 2020 at 7:01pm PDT. The dumbbells should be resting in front of your body with palms facing towards you and arms extended in front of thighs. Lean forward and extend your right leg straight behind you. This workout is no less challenging or effective, but all you need is a single dumbbell. As associates we earn from qualifying purchases. Make sure you stretch before any workout! It’s perhaps the one muscle group that looks equally impressive on men and women. Hold the position for a few seconds then lift back to starting position. Pin this 30-Minute Lower Body Dumbbell Workout Katie Thompson 10 Single-Leg Deadlift to … Unilateral exercises are the ones which work one side of your body at a time. Workout 6 - Pump Sesh 21-15-9 (For Time) Dumbbell Strict Press Bent Over Rows "If you've got just one dumbbell, I suggest 21-15-9 on each side," he says. Goblet squats are typically performed with a kettlebell, but a dumbbell makes a great alternative. Your legs should be wide enough to swing a single dumbbell through. Dumbbell squats are going to cause your arms to fatigue as well as your legs. If the goal is to burn more fat, then it is recommended to do more reps in each set and use lighter weights. Maintain a tight core and back so that your torso does not twist. 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