Name: Playbook - Pauline Perina - LEG WORKOUT - DUMBBELLS ONLY
Uploaded: 2023-10-13T15:02:21.424Z
Duration: 30 min
Description: LEG WORKOUT - DUMBBELLS ONLY

- 5 exercises with a required number of reps 
- 3 sets per exercise 
- You can do this lower body workout up to 3 times a week. 
- Be sure to warm up first!

- Place the dumbbells on your shoulders and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
- Keep your stomach muscles tight throughout the movement 
- Make sure your knees remain tight throughout the movement 
- Perform 3 sets x 10-15 reps

Dumbbell squats

- Grab a medium band and put it around your legs 
- Lay on the floor with your legs bent
- Place a dumbbell on your hips (you can also perform this exercise without the dumbbell)
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position
- 3 sets x 15 reps

Banded Glute bridge

- 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

- Grab two dumbbells
- 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 
- Do the other side
- You have 3 sets x 10 reps (right / left count for 1 rep) 
- Take 45 sec rest between each round

Dumbbell lateral lunge

- Hold two dumbbells in each hand 

- Stand with your feet together and with your shoulder blades squeezed together. 

- Bring back one leg and rest the top of your foot on a flat bench. 

- Lunge forward with the opposite leg and go down until your front leg creates a 90-degree angle. 

- perform 10 reps on one leg and repeat on the other leg.

LEG WORKOUT - DUMBBELLS ONLY

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