ActiveWorkoutsWork the glutes, quads and calves with this 5-move leg day workout – you’ll only need 2 dumbbellWork your whole lower body, from glutes to calves, with the smallest home weightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsWork the glutes, quads and calves with this 5-move leg day workout – you’ll only need 2 dumbbellWork your whole lower body, from glutes to calves, with the smallest home weightWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Work your whole lower body, from glutes to calves, with the smallest home weight
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty Images)
(Image credit: Getty Images)
Do you often skip leg days? Can’t be bothered to deal withDOMS, can you? I’m the same; I’d rather do pecs and arm workouts day after day than follow a properpush-pull-leg workoutroutine. However, I might make an exception with this leg workout as it’s fun to do and doesn’t require me to bust out all my home gym equipment. As a matter of fact, you only need a single dumbbell.
There are many reasons you should train your legs and your lower body in general. First and foremost, that’s half of your body, and you have some of your biggest muscles concentrated in this area, including the glutes (a.k.a. butt muscles) and the quads/hamstrings (front and back of the thighs, respectively).
Training these muscles will help you in various ways in your everyday life – for instance, strong glutes can help keep a better posture – and burn loads of calories as they are just so big. Working big muscles frequently usingcompound exerciseswill also help youtorch fatandboost metabolism.
Finally, this workout also has a dedicated exercise to train one of the most forgotten muscles, the calves. Muscular calves can help you walk and walk more efficiently, not to mention stronger calves complement the way you look tremendously.
Have you got yourdumbbellsandworkout shoesready? Let’s go!
Ibospirit’s leg day extravaganza: Exercises
Idospirit’s 5-move leg day workout has standard hypertrophy range sets and reps. You’ll be doing four sets of ten reps of each exercise. This workout shouldn’t take longer than 45 minutes, tops regardless of how long you rest between sets and reps.
Feel free to shorten rest times and plough through the workout if you use lighter weights. If you’re using heavier weights, I recommend resting for 60-90 seconds between sets and 90-120 seconds between the different exercises.
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You can use one or a couple of heavy dumbbells for this leg workout; however, all exercises can be performed withresistance bands, too, if that’s all you have at home.
Remember, set and rest times are suggestions, and if you need longer rests between sets, don’t rush the workout. Listen to your body and adjust things accordingly.
Here is how to split up the workout:
Be like Herny Cavilland train your legs often. I recommend thrusters (here’show to master thrusters), thisleg workoutor this otherresistance band leg workoutas a source of inspiration. Also, here is a list of thebest glute exercises, for good measure.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
This feature is part of T3’sGet Fit 2022campaign. We’ll be bringing you a wealth of guides, features, deals and news to help you get healthy, fit and ready for anything the new year can throw at you. Whether you’re a newcomer to fitness or someone with a passion for it, we’ll bring you all the best workouts, diet advice and gear to set you on the right track.
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