Printable Dumbbell Leg Workout
If you’re looking for a leg workout that’ll leave you feeling knackered, this printable dumbbell leg workout is a blinder. With just a pair of dumbbells, you can work every muscle in your legs, from your quads to your glutes to your calves. So what are you waiting for? Grab a pair of dumbbells and get started!
Warm-up
Before you start your workout, it’s important to warm up your muscles. This will help to prevent injuries and get your body ready for the work ahead. Here are a few warm-up exercises:
- Light cardio for 5-10 minutes, such as jogging or cycling
- Dynamic stretches for your legs, such as leg swings and lunges
- Bodyweight squats
Exercises
Now that you’re warmed up, it’s time to start your workout. Here are the exercises:
Dumbbell squats
- Hold a dumbbell in each hand, with your hands at shoulder height.
- Lower your body down into a squat, keeping your back straight and your knees aligned with your toes.
- Return to the starting position and repeat.
Dumbbell lunges
- Hold a dumbbell in each hand, with your hands at your sides.
- Step forward with your right foot and lower your body down into a lunge, keeping your right knee aligned with your ankle.
- Return to the starting position and repeat with your left foot.
Dumbbell Romanian deadlifts
- Hold a dumbbell in each hand, with your hands at your sides.
- Hinge at your hips and lower the dumbbells towards the ground, keeping your back straight and your knees slightly bent.
- Return to the starting position and repeat.
Dumbbell calf raises
- Hold a dumbbell in each hand, with your hands at your sides.
- Stand with your feet flat on the ground and raise up onto your toes.
- Lower back down and repeat.
Cool-down
After you’ve finished your workout, it’s important to cool down your muscles. This will help to reduce muscle soreness and prevent injuries. Here are a few cool-down exercises:
- Light cardio for 5-10 minutes, such as jogging or cycling
- Static stretches for your legs, such as holding a stretch for 30 seconds
Printable Workout
To make it easy to follow, here is a printable version of this workout:
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell squats | 3 | 10-12 |
| Dumbbell lunges | 3 | 10-12 per leg |
| Dumbbell Romanian deadlifts | 3 | 10-12 |
| Dumbbell calf raises | 3 | 15-20 |
Tips
- Choose