Cool dumbbell workout for chic legs and buttocks

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

You can do it without weighing it down - at the end, the hips will still beg for mercy.

Seven exercises target the entire lower body: the front, back, and inner thighs, glutes, and calf muscles.

To properly pump your legs, you will need dumbbells. Their weight will depend on your fitness level. In the video, the girl uses dumbbells of 18 and 7 kg (40 and 15 pounds).

If you are picking lighter weights or don't have the right equipment for training at all, increase the number of repetitions in the set.

The workout includes the following movements:

1. Back lunge with jump and knee lift.
2. Two deadlifts + double pulsation in the sumo squat.
3. Abduction of the hip on the knee with resistance.
4. Unequal Squat and Cross Lunge.
5. Ripple in the "frog".
6. Jumping sumo squats.
7. Plie squat with alternate heel raises.

Perform each bunch 8-15 times, or 15-25 if you are working with light dumbbells or without them. In the first, third and fourth points of the list, do the required number of times for each leg.

Perform movements one after another, resting between them for 60-120 seconds, and then repeat the complex from the beginning. Three or four circles will be enough.