Name: Playbook - Kelsey Adkins - Dumbbell Only Legs
Uploaded: 2023-12-30T17:26:53.668Z
Duration: 45 min
Description: Dumbbell Only Legs

Celina

I underestimated the glute and frog bridge SS 🔥😅 LOVE having these at home options when the weather is bad and can't travel to the gym!

Lori

Carrie

- 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

- Begin with two dumbbells at your sides and band under your feet
- Lower dumbbells down to about shin height keeping a slight bend in your knee
- Lift dumbbells up and straighten legs

Dumbbell banded RDL

Superset

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

Feet together with knees apart glute bridge

Frog Glute Bridge

Place the dumbbell behind your knee and keep your leg bent. Lift leg to horizontal using your glute. Do not let hips twist when lifting up

Dumbbell donkey kick

Dumbbell Only Legs

Nicole

I love that I can repeat workouts down the road..but they definitely don’t get any easier! This was and is such a killer leg workout!

500 Rep Leg Day

It was very challenging but a great way to get back in the swing of working out since it’s been a while for me!!

Taylor

I like being able to go back and program workouts I’ve done months ago. Allows you to never get bored 😁

Home Upper Body

Sarah

Home Glute + Hamstrings

Really enjoyed this one. Can feel myself getting stronger 💪

A quick shoulder workout but very efficient. So happy to have workouts like this to squeeze in when in a time crunch.

Home Shoulder Workout

Home Shoulders and Back

Kaylah

Doing this after thanksgiving was so difficult but I feel so good doing it🥵🔥

15min HIIT (no equipment)

What a great home Leg day. Legs are shaking.

Jane

Dumbbell Legs

That was such an intense leg workout. I wanted to give up multiple times but pushed through and I’m so glad I did.

Home Booty Workout

Home Quick HIIT

I really enjoyed this workout- got sweaty and my heartrate was up, but it wasn't too difficult!

Sara

Home Full Body

Home Glutes and Hamstrings

You think a home booty workout won’t be the top hard??? Wrong! This one is a killer but in the best of ways!

Bodyweight Booty Workout

Appreciate that there’s so many options to choose from when it comes to home workouts. Loved this arm workout

Very nice! My workouts take shorter than your timing. Also I don’t rest as much, mainly because I’m always rushing. Is that ok? For example this workout took me 30 minutes.

Shannon

Great leg workout! So glad to have more leg day options for at home!

Home Leg Workout

Great upper body day at home! Quick and effective 👌

What a great upper body workout. Quick yet burned

Cassie Speight

Killer Home HIIT

Had to work out at home today loved this one.. very effective but could get it done quickly while my baby napped 👍🏻

Dumbbell Only Full Body

This was physically and mentally tough! I completed 5 full rounds and had to push myself hard! So glad I didn’t give up! 👊🏻🔥👊🏻🔥

Erin

30min Bodyweight AMRAP

1st workout back since the having the flu - thanks Kels for always making me feel GOOD

Kristen

Did this workout with my sister & she loved it. Such a great workout

Sydney

Dumbbell Full Body

Bodyweight HIIT

Getting back into fitness after having a baby… This work out was very humbling. I’ll definitely be doing it again :)

Alexandra

Home HIIT

Holy Cow - Kels that one crushed me in the best way!

Absolutely loved this one. It was intense and really pushed me.

Home Legs

First day back after a break and boy does it feel good! 💪

This is exactly what I had been looking for in a home workout 🧡
I felt like Ive hit a plateau in difficulty and this pushed me to my breaking point: 10 rounds of triset hip thrust variations, on top of two additional trisets was brutal but I loved it. And it was all designed to be done at home. Couldn’t have asked for anything better 😊 Thank you Kelsey!

Home Glutes

It looked bad and I definitely struggled but I got it done ✅

5 rounds and done ✅ what seems like such simple exercises all put together into 5 rounds kicked my butt. 🥵 🔥

Home Full Body Stength

Took you on vacation with me! Great workout with a great view!

Bodyweight Workout

Great quick workout to do during lunch break while WFH

This was a great full body when needing to get your workout done quick! I loved the abs set!

Dumbbell Only Legs

Community

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