Name: Playbook - kennedy nease - dumbbell only leg day🫶🏼
Uploaded: 2024-04-01T02:45:48.548Z
Duration: 45 min
Description: dumbbell only leg day🫶🏼

Olivia

Bailee

i was feeling super low energy today so i cranked out this dumbbell only leg day to get my body moving!

you can use kettlebells or dumbbells. some of the exercises can even omit the weight if needed. for the exercises that use a platform, use a couch, bench, stool, whatever you have if you want to adapt this for a home workout. 

the stairmaster is optional - so you can do any cardio you want or omit it altogether. i used it as a warmup!

this cardio is optional! but i included it in my workout as a warmup. 

do a steady pace on the stairmaster (whatever that might look like for you) 
try to avoid holding onto the bars! i do this by playing a ridiculous amount of solitaire or distracting myself with tiktok lol

Stairmaster, steady pace

Keeping the weight in your front foot, hinge at the hips and focus on tracing your leg with the weight. Keep your back neutral and your core engaged to protect your lower back.

do the reps on each side!

Staggered Deadlift

Keep knee straight
Constant tension in quads
1 reverse + 1 curtsy = 1 rep

For reps/seconds, do the allotted number on each side

Reverse to Curtsy Lunge

keep feet flat on the ground, push up against the ground and come to a slight squeeze in the glutes

do reps on each side

Single Leg Hip Thrusts

1 squat with weight + 1 squat without weight = 1 rep

Squat down with weight, release, then do a bodyweight air squat. 
Keep constant tension in quads and glutes.

Squat + Air Squat

knees in line with toes
alternating legs that come forward
weight optional!

Walking Lunges

dumbbell only leg day🫶🏼

At-Home Core

Joelle Demonte

Full Body

20-minute abs

Used this workout as my leg workout for the challenge as I was working out at home

dumbbell only leg day🫶🏼

Community

More workouts from kennedy nease