Combinations of dumbbells and bodyweight exercises to target those quads, hamstrings and glutes! The bodyweight exercises will often be used as a ‘pre exhaust’ for the muscles so by the time we reach the dumbbell exercise, we will have to work that bit more harder! Definitely the highlight of this week as I knew it would be!!

All you need for this workout is your dumbbells and a mat! The dumbbells I am using for your reference are 15kg each. I also use a heavier dumbbell at 25kg for the sumo squats!

The timer will be on for 45 seconds each exercise with 15 seconds rest!

1/2 REP BODYWEIGHT LUNGE
STATIC LUNGE x2 DUMBBELLS

1/2 REP B/WEIGHT LUNGE (switch side)
LUNGE x2 DUMBBELLS (same side)

1/2 REP B/WEIGHT LUNGE (switch side)
LUNGE x2 DUMBBELLS (same side)

1/2 REP B/WEIGHT LUNGE (switch side)
LUNGE x2 DUMBBELLS (same side)

STAPLE:
1/2 REP BODYWEIGHT SUMO SQUATS
FULL RANGE SUMO SQUATS

LATERAL STEP LUNGE
STATIC LATERAL LUNGE (same side)

LATERAL STEP LUNGE (switch)
STATIC LATERAL LUNGE (same side)

LATERAL STEP LUNGE (switch)
STATIC LATERAL LUNGE (same side)

LATERAL STEP LUNGE (switch)
STATIC LATERAL LUNGE (same side)

STAPLE:
1/2 REP BODYWEIGHT SUMO SQUATS
FULL RANGE SUMO SQUATS

1 1/2 REP RDL
RDL TO REAR STEP LUNGE (same side)

1 1/2 REP RDL (switch)
RDL TO REAR STEP LUNGE (same side)

1 1/2 REP RDL (switch)
RDL TO REAR STEP LUNGE (same side)

1 1/2 REP RDL (switch)
RDL TO REAR STEP LUNGE (same side)

STAPLE:
1/2 REP BODYWEIGHT SUMO SQUATS
FULL RANGE SUMO SQUATS

DEADSTOP GLUTE SQUEEZE
B/WEIGHT GLUTE SQUEEZE (same side)

DEADSTOP GLUTE SQUEEZE
B/WEIGHT GLUTE SQUEEZE (same side)

DEADSTOP GLUTE SQUEEZE
B/WEIGHT GLUTE SQUEEZE (same side)

DEADSTOP GLUTE SQUEEZE
B/WEIGHT GLUTE SQUEEZE (same side)

Finisher: 15/15/15…
DUMBBELL PULSES!
1/2 REPS!
FULL RANGE!
BODYWEIGHT PULSES!
1/2 REPS!
FULL REPS!
DUMBBELL FULL RANGE!

What a finisher!!! I was looking forward to this session the most this week and it was awesome!! I love a solid leg session!

I hope you enjoy the combination of bodyweight and dumbbell exercises as much as I did!!

Cx

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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