DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 3: Lower Body

 






For Chest, Arms and Upper back go to DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 1: Upper Body
  
For Core Muscles (abdominal), Lower back go to DUMBBELLS-ONLY Workout | Full BODYBUILDING Part 2: Core



This article highlights the discussion of leg workouts targeting various leg muscles using dumbbells as dead-lift or furthermore. For upper body and core, essentials follow the buttons shown above or below the article. Dumbbells have been proved very versatile, they alone are effective enough to work out your whole body muscles. Don't be worried, you will enjoy it too. And trust me you don't need any more reason to make yourself agree on exercise. Me too.


The key role of our discussion sticks to Home Workouts as we all know that it is our primary responsibility to keep us and our loved ones safe from the ongoing Covid-19 pandemic out there by following more social distancing at this time.



Why Dumbbells?


Dumbbells are a great approach to start for beginners (both men and women) as well as pro athletes especially when they are 'weight-adjustable'. They actually are sufficient to promote whole-body workouts with a number of possible exercises keeping benefits as: 

  • Economical free weights for anybody to purchase for personal use.
  • Portable as they are smaller in size.
  • More versatile exercises possible while gym machines allow a specific movement pattern. 
  • Focus on a single arm or leg at a time using a single dumbbell.
  • Effective resistance training. 
.

Choosing the Right dumbbells

Get yourself a pair of dumbbells with good gripping handles and adjustable plates which is beneficial for manually adjusting the weight. There are plenty of choices as well as expert's fair recommendations or you can consider your own good choice.



Important to know

1. Following a good diet is essential for the stronger body you desire. Remember not to miss a pre and post-workout meal to avoid Delayed Onset Muscle Soreness (DOMS). Click here to know more about a balanced regular Indian diet plan.  

2. DOMS refers to a muscular strain which you may experience post 8 to 10 hours after trying a new exercise or surely after the first day of workout. Don't worry, it's completely normal which may last 1-2 days. 



DUMBBELLS-ONLY Workout: Lower Body




Hereby listed 5 effective leg exercises to build big and strong legs using single and double dumbbells included as a dead-load asset. 

Note: This site does not own any of the attached videos and they do belong to their owners on youtube.


1. Dumbbell Reverse Lunge





One of the great uni-lateral legs exercises to assist in the intense training of the thigh muscles including quadriceps, hamstrings, and glutes. Both dumbbells will be used here to maintain additional load and proper body balance.   

It also helps people who usually encounter knee concerns, less hip mobility, or difficulty balancing.

Beginners Direction : 3 sets with 6 repetitions by each leg (total 12 counts in 1 set) with 45 seconds break in between.



2. Dumbbell Goblet Squat





Squats are the most effective and foundational exercise to grow bigger and muscular legs. There are a number of squat exercises to be performed including additional loads as well as self-weight too. Dumbbells can have multiple utilization in squat form exercises when targeting weak leg muscles. 

Goblet Squat is a single dumbbell exercise that works your quadriceps, calves, glutes, and entire core. It also works your arm muscles by bearing the stable load. 

Beginners Direction : 3 sets with 12 to 15 repetitions with 45 seconds break in between.



3. Dumbbell Goblet Adductor Lunge

 


This exercise is almost similar to the previous one except it's unilateral. The only key difference is that during the workout,  the whole weight will rely on a single leg at a time which makes it almost a double intensity workout compared to the previous. 

It targets almost all the muscles from top to bottom including biceps, shoulders, glutes majorly thigh muscles (includes Quadriceps., Hamstrings & Groin)

Beginners Direction : 3 sets with 6 repetitions by each leg (total 12 counts in 1 set) with 40-45 seconds break in between.



4. Dumbbell Stiff leg Dead-lift



This is one simple form of exercise with static legs bending almost 90 degrees from the hips while keeping the backbone straight and rigid. 
Mainly works the hamstrings increasing the overall efficiency and improves the body for better shape and composition. 

Beginners Direction : 3 sets with 15 repetitions with 30  seconds of break in between. 



5. Dumbbell Jump Squats




One of the ultra-powerful exercises that improve upper and lower body strength and can be considered as most strenuous workout of all above exercises. This whole-body training exercise is effective to burn calories faster than regular squats providing more muscular and strong knee joints. 

Make sure to perform a 2-minute jumping warm-up before this exercise if you aren't regular and familiar with dead-lift squat exercises.

Beginners Direction : 3 sets with 10 repetitions with 30 seconds break in between.







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