Intense Dumbbell-Only Leg Day

If you're looking to ramp up your leg day routine but want to keep things simple with minimal equipment, this dumbbell-only workout is your new best friend. Perfect for those who prefer working out at home or for times when the gym is too crowded, this routine will challenge your lower body strength and endurance with just a pair of dumbbells. Let’s dive into the workout! 

video credit to @mamakayfitness

Workout Details ⬇️

1a. Sumo Deadlift

• Sets/Reps: 4 sets of 12 reps

1b. Sumo Squat to Alternating Lunges

• Sets/Reps: 4 sets of 10 reps

2. Split Squat Drop Set

• Sets/Reps: 4 sets of 20 reps
  • 10 reps weighted, immediately followed by 10 reps bodyweight, per side

3a. Lying Dumbbell Abductors

• Sets/Reps: 4 sets of 12 reps

3b. Dumbbell Good Morning

• Sets/Reps: 4 sets of 10 reps

Tips for Success

• Warm-Up: Begin with a 5-10 minute warm-up to get your blood flowing and muscles ready for the workout.
• Form First: With all exercises, maintain good form to prevent injuries and ensure that the target muscles are effectively engaged.
• Pace Yourself: Take appropriate rest between sets to maintain performance without sacrificing form, especially during drop sets.

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