Name: Playbook - Raymil Samuel - Dumbbell only leg circuit
Uploaded: 2022-09-07T20:47:00.571Z
Duration: 30 min
Description: Dumbbell only leg circuit

Do each exercise 45 seconds with 15 seconds rest in between and take 60 seconds rest after you have done all the exercises. Complete this for 4 rounds

Dumbell squats 
Reverse lunge pullse + crusty
Dumbbell deadlift
Squat pullse
Step downs
Box jumps
Wallsit

- Keep the dumbbells between your legs and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up

Dumbbell squats

Reverse lunge pullse + Crusty lunge

- 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

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Begin by standing on a box with one foot off
- Slowly lower foot down
- Tap your toe and press through your front foot to lift back up