LEG DAY Workout with Dumbbells | Complex Series - Day 1
743.6 هزار بار بازدید -
3 سال پیش
-
Leg day! Let’s do this!!
Leg day! Let’s do this!! Dumbbell & bodyweight combined for a challenge! Complexes to work through at your own pace! Every muscle in your lower body will be working very hard!
For this workout you will need a pair of dumbbells, a mat and optional is a yoga block/thick book/ stepper to deepen the range of movement in lunges and to elevate heels during squats to target quads even more but this is not necessary.
The dumbbells I am using for your reference are 12.5kg each.
The timer will be set for 3 minutes per complex with 30 seconds rest between each complex!
1 1/2 REP SQUAT x10
1 1/2 REP RDL x10
STATIC LUNGE x20
B/W PULSES (same side) x20
STATIC LUNGE x20
B/W PULSES (same side) x20
ELEVATED SQUAT x10
CALF RAISE x10
CALF PULSES x20
LATERAL LUNGE x10
CURTSEY LUNGE (same side) x10
LATERAL LUNGE x10
CURTSEY LUNGE (same side) x10
1/2 REP STAGGERED SQUAT x20
1/2 REP STAGGERED RDL x20 (same side)
1/2 REP STAGGERED SQUAT x20
1/2 REP STAGGERED RDL x20 (same side)
HAMSTRING LIFT x15
HAMSTRING WALK x15
Finisher:
Last complex!
HEEL ELEV B/W 1/2 REP SQUAT x20
SQUAT WALK x20 (any direction) x20
I love the combination of dumbbell & bodyweight as we sometimes sigh with relief when we know it’s bodyweight only but yet it doesn’t necessarily mean any easier!
Remember... go at your own pace! If you see me pause, you keep going! But don’t cut corners... stop when you feel you can’t perform it the way you want!
I LOVED this leg day! My quads, hamstrings and glutes felt every bit of this and had to work really hard!
Day 1 and we will smash it!!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://www.seevid.ir/fa/w/c0VxUFHdYzs
Here’s today’s optional add-on: https://www.seevid.ir/fa/w/PWmj78iYlo8
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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
3 سال پیش
در تاریخ 1400/03/31 منتشر شده
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