Regardless of how busy you are, skipping leg day is a big error if you want to have a muscular and attractive body.
Full-body exercises are frequently the best option for people with limited time because they guarantee that no specific body area is overlooked even if you miss one or two sessions. To achieve varied fitness objectives, it is nevertheless advantageous to have an effective express leg day regimen at your disposal.
Introducing our superior-performing, 15-minute leg day workout using only dumbbells.
Get ready for a challenging leg-building workout! With squats, lunges, farmer's carries, and deadlifts as part of the circuit, it's a thrilling AMRAP (as many reps as possible). This exercise program is made to energize your quads, hamstrings, glutes, and core while putting your grip power and willpower to the test.
Warm up your body completely to get ready for the challenge at hand. Then, start the timer for 15 minutes, and try to do as many rounds as you can while maintaining perfect form. To ensure appropriate technique, take rest intervals as necessary. However, keep in mind that time is of the essence, and keep up a steady pace.
12 front squat repetitions
Start by placing your dumbbells on your shoulders' fronts (A). The front squat exercise will begin from this position. Make sure that your thighs are not parallel to the ground as you squat down (B). There will be more repetitions and workouts, so take care not to put too much effort into the first few.
15 lunge repetitions for each leg
Let your dumbbells fall to your sides after doing your final squat as you get ready to lunge across the gym. Take a large stride forward with one leg, bending your front knee until your back knee contacts the ground. Keep your posture erect throughout the action.
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Suddenly standing up, take a moment to breathe, and then lunge forward with the other leg. Lunges can also be performed for length instead of repetitions if there is enough room. Lunge while walking for about 60 feet.
10 reps of the straight-leg deadlift
It's time to work on your hamstrings when you've performed the lunges. Keep your knees slightly bent as you press your hips back and slowly descend the dumbbells to the floor.
Remember to pinch your shoulders back and maintain a flat back during this action. When your hamstrings start to ache, pause briefly before exploding back into an upright position. Your hamstrings will be properly engaged and strengthened with the help of this workout.
10 reps of dumbbell deadlifts
Dumbbells should be placed on the floor just outside of your feet. To lower them, hinge at the hips while keeping your back flat and your spine in a neutral position. Make sure you are holding the dumbbells securely. Standing up straight while pushing the ground away with your feet, contract your lat muscles.
You should keep your arms hanging straight down the entire time. To successfully move on to the next round, it's critical to push past any pain or suffering. As you persevere through the activity, keep your resolve and attention.
60 feet for a farmer's carry
Finish the circuit by performing a farmer's carry. A brisk and deliberate march can be started by letting your arms hang freely at your sides, taking a deep breath, and engaging your core.
If you don't have enough room to proceed without turning after 30 feet, quickly turn around. As you push through the workout, maintain the speed and your resolve.
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