Name: Playbook - Gritty Soldier - Dumbbell - Leg Strength Circuit
Uploaded: 2024-01-20T14:25:56.563Z
Duration: 30 min
Description: Dumbbell - Leg Strength Circuit

Brandon

This circuit will literally set your legs on fire while torching tons of calories to help you gain leg strength/mass and burn excess body fat. This style of training will also help you increase your VO2 Max! 💪

Conduct the following exercises for 40 seconds at a time, with about 20 seconds of rest in-between each exercise. (Tip: set a time for 8 minutes, every time the timer is at :00 start the exercise, every time it is at :40, rest).

This will be a circuit of 3 rounds total, with 90 seconds of rest in-between each round.

Grab one set of dumbbells at low-moderate weight, and one set moderate-high weight. 

Deadlifts will be done with the MOD-HIGH weight dumbbells. 💪 

- DB Front Squat
- Air Squat
- DB Deadlift
- Back Bridge
- DB Reverse Lunge
- Forward Lunge
- Wall Sit Hold

Conduct the following exercises for 40 seconds at a time, with about 20 seconds of rest in-between each exercise. (Tip: set a time for 8 minutes, every time the timer is at :00 start the exercise, every time it is at :40, rest).

This will be a circuit of 3 rounds total, with 90 seconds of rest in-between each round.

Grab one set of dumbbells at low-moderate weight, and one set moderate-high weight. 

Deadlifts will be done with the MOD-HIGH weight dumbbells. 💪 

- DB Front Squat
- Air Squat
- DB Deadlift
- Back Bridge
- DB Reverse Lunge
- Forward Lunge
- Wall Sit Hold

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Lie down on you back, with knees bent at about 90 degrees
- Thrust your abdomen upwards to create a straight back, and squeeze the glutes to hole yourself in place
- Hold for designated period of time

Back Bridge

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg

Forward lunge

- Begin with your back against the wall and knees bent 90 degrees
- Hold in position for designated time

Wall sit hold

DB Leg Strength Circuit

Dumbbell - Leg Strength Circuit

Cyrus

It was nice.  Im out of form but getting back at it again.

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Hard but I made it through and sweat buckets

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daniel

Great workout definitely feeling the burn

Joseph

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Hayden

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Amazing leg day, surprised what can be done with just dumbbells!

Dumbbell - Leg Strength Circuit

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