4 Sets of Goblet Squats With 8-10 Reps Per Set. Bicep curls. Lower Body Barbell Workout April 12, 2018 by The MeanMuscles Team comments (0) As we already know, serious muscle growth requires well-dosed, heavy weights, circling around 65-85% of your one repetition maximum, with the repetitions being anywhere from 6 to 15, depending on the muscle group that you are training. Dumbbell Rear Lunge 4 8 - 10 3. Motion Raise the dumbbell up by curling your wrist and slowly lower it back down after a short pause. Whatever the reason you find yourself with only one dumbbell, you can still get a full-body workout when you're short on equipment. Start standing with dumbbells in hands at your sides. Planks 3 20 Secs MUSCLEANDSTRENGTH.COM THE TOOLS YOU … Keep your gaze forward and your chest … Bulgarian Split Squat. Just make sure you come ready to sweat, because this high intensitylower body circuit is a combination of calorie torching and big leg muscle-building moves. Forearms | Wrist Curl (Dumbbells) - One Hand Secondary Muscles Inside Forearms Starting Position Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up. Strength training, typically lower in reps and higher in weight, is conversely suited better to barbell work. The Workout. Dumbbell Lateral Raise. Grab a pair of dumbbells … Notes: This was barbell squats in the original routine, so we’re replacing it with some other quad-dominant dumbbell exercise. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). Dumbbell Hip Thrust. Dumbbell Depth Sumo Squat. Bring the dumbbells to the sides of your shoulders and press them upward until your arms are extended. Dumbbell Hip Thrust 4 8 - 10 4. 2B. Stationary Lunge. The Full Dumbbell Lower Body Workout. Pushups of knuckles with Bodyweight: they are essentially usual pushups that are performed on the knuckles. It takes just 20 minutes. I always love a good lower body HIIT workout and I think you guys will enjoy this one too! How: Stand … Dumbbell Split Squat 3 8 - 12 5. The best part? Keep your hips tucked, so your core and glutes are engaged. Step forward with left foot … Lower arms. Get ready to sweat! The incline dumbbell press at a 30-degree angle can help build out the upper pecs. LOWER BODY WORKOUT. This exercise works on switching from a slow eccentric contraction, to a fast and … This is a 20-minute workout featuring six lower body movements that I taught in my strength classes last week. You can’t forget about the lower pecs to really get the best dumbbell workout for your chest. This lower body workout from trainer Charlee Atkins is perfect to tone your glutes, hamstrings, thighs, and more. 4 Sets of Dumbbell Stiff … Stand up and hold one dumbbell with both hands in front of your thighs. ... Then lower the dumbbell to … Stand on 1-foot-high boxes set up more than shoulder-width apart, holding a medium-weight dumbbell or kettlebell, arms ... 2A. 4. Since they are, by nature, lower in weight, dumbbells are ideal for conditioning and hypertrophy (muscle growth). I just love a workout that targets a specific area! 1. Dumbbell Jump Squats: 4 sets of 6 power reps (~2 min rest between sets) Skater Squat: 3 sets each leg (~45 second rest between legs) Quad-Dominant Lunge Variation: 3 sets each leg (~45 seconds rest between legs) SLRD: 3 sets each leg (~45 seconds rest between legs) Lateral Lunge. You … With a dumbbell in each hand, palms facing toward your body, bend your knees to lower down into a squat so that your thighs are parallel to the floor. Dumbbell Stiff Leg Deadlift 4 8 - 10 2. Alternate hands after a set. Make sure to keep your core engaged throughout. Keep your upper body steady throughout. Muscles worked: Quads, calves, glutes, abs, arms and grip strength. Both use the same 9 dumbbell exercises we’ve looked at, but the training frequency (# of times per week) and the volume (# of sets & reps) are different. Links to workout equipment are affiliate. LOWER BODY BLAST HIIT DUMBBELL WORKOUT. Dumbbell Romanian Deadlift. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. Bend knees to lower body as far as you can (or until knee hovers right above the ground), keeping shoulders back and chest up. Of a bench dumbbell or kettlebell, arms and shoulders—you can use beginner exercises... Bicep curl can be done standing or sitting at the end of a bench legs together, weight on leg! Body BLAST HIIT dumbbell workout for your chest 15 seconds and move to! Typically lower in weight, dumbbells are ideal for conditioning and hypertrophy ( muscle growth ) is conversely better... 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