Just started the gym and not sure what to do when you get there? Or are you just a little shy in using the equipment and want to branch out into using weights? In this blog I am going to include a dumbbell only lower body workout, so grab a bit of space and get going! This can be done at home if you have a dumbbell or in the gym so no excuses.
Lower Body:
Front squats (3 sets of 10). Hold dumbbell with both hands at chest and squat down until parallel.
Hip raises (4 sets of 12). Lay flat on the floor, place dumbbell on hips and lift hips off the floor and squeeze glutes at top.
Reverse lunges (3 sets of 12). Hold dumbbells at your sides and lunge backwards with one leg, reset and repeat on the other side.
Kneeling squats (3 sets of 12). Start on your knees, Hold your dumbbell at your chest and rise up until on your knees and squeeze your glutes.
*Superset: Split-squats (8 per leg). Place one foot on a bench/box and the other on the floor. Hold your dumbbell in one hand to start and lunge down to the floor and back up.
*Superset: RDL's (3 sets of 10). Hold both dumbbells at the front of your legs standing upright, start by pushing your hips back and lower the dumbbells down to your shins. You will want a slight bend in your knee to push your hips all the way back. You will feel this in your glutes.
Wall-sit (3 sets of 25secs). Squat down deep against a wall and hold down in a squat for the time.
*Superset: Complete the first exercise followed straight away by the second and rest after both.
And there you have it! A lower body focused dumbbell workout. Start steady with a weight you find comfortable and each week try and up the weight.
If you have any ideas of blogs you would like to read get in touch and I'll see what I can do! And I do currently have limited availability left for 1-1 sessions so get in touch to get started today.
Thanks for reading,
Annie
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