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20-Minute Leg Day Dumbbell Workout

Welcome to my 20-minute live stream lower body strength workout. We work all our lower body muscles (thighs, hamstrings, quads, glutes and calves) both unilaterally or bilateraly in 7 unique compound exercises. In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

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Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of 7 lower body exercises repeated twice and ends with a 1-minute finisher. Each of the 7 exercises is 45 seconds of work and 15 seconds of rest. The final minute is elevator squats. The purpose of the workout is to increase your functional strength in your lower body and improve your balance. I used 12 lb (5.4 kg) and 15 lb (6.8 kg) weights.

Workout Video:

Workout Breakdown:

There is a set of 7 exercises in this workout and the set is repeated twice. Each exercise is performed for 45 seconds with 15 seconds rest. In the final minute we do elevator squats as I call out “1”, “2” or “3” back to back. The numbers refer to the leg position (1 is the deepest squat, 2 is mid range and 3 is full standing).

Exercises

Set

  1. Squat + Clean (L/R)
  2. Side Lunge + Balance (L/R)
  3. Reverse Lunge Pulse
  4. Good Morning
  5. Sumo Squat Weight Drop
  6. Heel Raise
  7. Single Leg Deadlift (L/R)

Finisher

1 minute of Elevator Squats.

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