Love Your Legs

We ALL have been in that situation where we walk into our beloved gym with our workout planned out — only to see that every single machine is taken. Our first thoughts are probably either to cut our workout short or work out a different part of the body instead. We often forget that there is a wide variety of simple, yet extremely effective workouts that we could do with just a set of dumbbells. Although using a machine is arguably easier + more convenient, free weights actually work out more muscles at a time due to the stability ++ range of motion needed to perform exercises with them. Here’s an effective leg workout using strictly dumbbells that’ll have you feeling the burn while walking out of the gym ; ).

WARM UP

About 10 to 15 minutes of cardio of your choice [Treadmill, Stairmaster, Cycles, Elliptical] will have your muscles warmed up + heart rate up in order to complete your exercises. If you prefer to get your cardio done as fast as possible, HIIT or High Intensity Interval Training is the perfect way to do so!

EQUIPMENT

— A set of dumbbells OR your bodyweight!
— Water

SET 1

— Dumbbell Squats 3 sets x 12 reps
— Forward Lunge to Curtsy Lunge 3 x 10 [alternating L + R] — Goblet Squats 3 x 12
— Weighted Step Up’s 3 x 10 [L + R] using an elevated platform such as a bench or stairs

SET 2

— Straight Leg Deadlifts 3 sets x 15 reps
— Stationary Split Squats @ 2:35 3 x 10 [L + R] — Walking Squats 3 x 15

COOL DOWN + STRETCH

It’s always important to stay hydrated + catch your breath in between sets // exercises. To prevent injuries, reduce tightness + improve flexibility, it is also vital to stretch post-workout! Here’s a list of our favorite stretches : )

Check out the CHAARG Youtube channel for more exercise ideas!