Name: Playbook - Chelsea Hofer - Total Legs - Dumbbells
Uploaded: 2026-06-23T02:25:41.624Z
Duration: 25 min
Description: Total Legs - Dumbbells

25 mins to crush your legs! Grab your medium and heavy dumbbells      (I have 15s and 20s)

Let me know how it goes and if you have any feedback! 💪🏻

Xx,
Chelsea

Work for 40 seconds rest for 20 seconds. Go at your own pace but don’t stop for 40 seconds. Start the next exercise at the top of the minute

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Lift your lower hip as you push your top knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Clam

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Reverse Lunge

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Front Rack Squats

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Begin in push up position with dumbbell in each hand
- Lower body down to the ground
- Press back up and twist open to a T 
- Lower down to another push-up and then find a T on the opposite side

Dumbbell Push Up + T

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position
- Switch sides

Lateral lunge (dumbbells)

EMOM

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I rather prefer this way, where every think is authomatic (timer, exercises, etc..)! What does 40:2 mean?

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