Let’s smash leg day!! Full of compound movements in reverse pyramid duration style to really help increase strength, build muscle improve muscular endurance. Quads, glutes, hamstrings and calves will all be worked hard in this dumbbell leg session!

The use of pyramid training here will absolutely test the endurance side of the lower body muscles and contribute to building strength and burn a lot of energy!

All you will need for this workout is a pair of dumbbells. The dumbbells I am using for your reference are 12.5kg each!

The exercises below will be performed for the time as follows with 20 seconds rest in between!

20 seconds
40 seconds
60 seconds
40 seconds
20 seconds

HIGH SQUAT
ALTERNATING REAR LUNGES
RDL
CURTSEY LUNGE one side
CURTSEY LUNGE
SUITCASE SQUAT
LATERAL LUNGE
LATERAL LUNGE
CALF RAISES
STATIC LUNGE
STATIC LUNGE

Finisher: 20/20...

SUMO SQUAT x 2 DB
PULSES!
SUMO SQUAT x 1 DB
PULSES!
SUMO SQUAT x B/W
PULSES!

Think about climbing up the pyramid, reach the top (60 seconds) before we descend!

This is a fun workout mentally! I love the concept of climbing up then relief on way down!!

Remember go at a pace to suit your energy levels, weights you have access too and your flexibility & range of motion.

I hope you enjoy this awesome leg session!! Let’s smash this leg day!!

Cx

Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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Sports Equipment I Use:

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My Other Videos:

My First Q&A: https://youtu.be/31E97CZbSY8
My 30 Min PUMPING Cardio Workout: https://youtu.be/kZDvg92tTMc
15 Min Core & Abs (Twenty Plank Variations) Workout: https://youtu.be/FJjT-FUlXVU
10 Min UNBROKEN Abs Workout: https://youtu.be/iMmMK_8BfcU

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases