Name: Playbook - Sandra (SOfit) - Workout 8- Dumbbell-Only Lower Body!
Uploaded: 2023-08-15T07:49:49.790Z
Duration: 45 min
Description: Workout 8- Dumbbell-Only Lower Body!

Jenny

Yinka

Proud I made it through this sesh🔥🔥...sweaty like supposed to be💪🏼

Mitchelle

Coming in hotttt with this killer dumbbell only lower body workout to target your booty, quads, hamstrings and glutes! If you are short on time or just have minimal equipment, grab a pair of 10-20kg dumbbells and DO THIS! 

Thank me later! 🔥

Exercises
1. Dumbbell Sumo Deadlift 
2. Dumbbell lateral lunge to sumo squat 
3. Single leg RDL
4. Dumbbell Reverse lunge  
5. RDL 

Method: 
(Do 8-12 reps of each exercises) 
Beginners 2 sets 
Intermediate 3 sets 
Advanced 4 sets

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Begin with a Dumbbell in hand and feet hip width apart
- Lower the dumbbell down while straightening your leg behind you

Dumbbell single leg RDL

- 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

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Push back up HARD to a sumo squat position then back to lateral lunge on the other leg
- Complete desired reps then repeat on the opposite side

Dumbbell lateral lunge w/ knee to chest

- Step one foot behind you and lower down until your back knee touches the ground
- Press through the front foots heel to stand back up
- Complete desired reps then repeat on the opposite side

Deficit reverse lunge

Workout 8- Dumbbell-Only Lower Body!

Luvvly

Mslira

Bella

Workout 1- Lower Body + Abs

Denise Aguiar

Quite a challenge🔥🔥....feeling the buuuurn!!!

Workout 2- Back + Biceps + Abs

Totally challenging but worth the sweat!!🔥...feeling it in my shoulders mad!

Workout 3- Quads + Shoulders

My triceps are buuurninggg!🔥🔥...worth the early morning sesh

Workout 4- Chest + Triceps

Just what I needed after rest day...🔥🔥

Workout 5- Glutes + Hamstrings

My legs especially are on heat🔥🔥🔥...faya workout!! Worth the sweat!💪🏼

Workout 8- Dumbbell-Only Lower Body!

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